Fish Tuna SaladvsTomato Powder
🎯When to Eat What
Goal-based picks for Fish Tuna Salad vs Tomato Powder
Go with Fish Tuna Salad at just 187 kcal per 100g — 38% fewer calories.
Tomato Powder will keep you satisfied longer with 16.5g fiber, 12.9g protein — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Tomato Powder has both iron (4.56mg) and vitamin C (117mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Fish Tuna Salad packs 16g of protein per 100g (34% of calories from protein) — the better pick for muscle growth and recovery.
Tomato Powder is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Tomato Powder provides 1930mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tuna Salad | Tomato Powder | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 187kcal9% | 302kcal15% | <0.1kcal |
| Protein | 16g32% | 13g26% | +3.1g |
| Total Fat | 9.3g12% | 0.44g1% | +8.8g |
| Saturated Fat | 1.5g8% | <0.1g0% | +1.5g |
| Trans Fat | — | 0g | — |
| Cholesterol | 13mg4% | 0mg0% | +13mg |
| Carbohydrates | 9.4g3% | 75g27% | <0.1g |
| Dietary Fiber | 0g0% | 17g59% | <0.1g |
| Sugars | — | 44g | — |
| ✨Vitamins | |||
| Vitamin A | 24mcg3% | 862mcg96% | <0.1mcg |
| Vitamin C | 2.2mg2% | 117mg130% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | — | 12mg81% | — |
| Vitamin K | — | 49mcg41% | — |
| Vitamin B6 | <0.1mg5% | 0.46mg27% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | 0mcg0% | +1.2mcg |
| Folate | 8.0mcg2% | 120mcg30% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.91mg76% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.76mg59% | <0.1mg |
| Niacin (B3) | 6.7mg42% | 9.1mg57% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 402mg17% | 134mg6% | +268mg |
| Calcium | 17mg1% | 166mg13% | <0.1mg |
| Iron | 1.0mg6% | 4.6mg25% | <0.1mg |
| Potassium | 178mg4% | 1930mg41% | <0.1mg |
| Phosphorus | 178mg14% | 295mg24% | <0.1mg |
| Magnesium | 19mg5% | 178mg42% | <0.1mg |
| Zinc | 0.56mg5% | 1.7mg16% | <0.1mg |
| Copper | 0.14mg16% | 1.2mg138% | <0.1mg |
| Manganese | <0.1mg2% | 1.9mg85% | <0.1mg |
| Selenium | 41mcg75% | 5.3mcg10% | +36mcg |
🔬Nutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 302 kcal for Tomato Powder — that's 61% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 12.9g per 100g. In terms of protein-to-calorie efficiency, Fish Tuna Salad offers better value for building and maintaining muscle.
Fat: Fish Tuna Salad has more fat (9.26g vs 0.44g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Tomato Powder has less saturated fat (0.062g vs 1.54g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg), Vitamin C (Tomato Powder: 117mg vs 2.2mg), Vitamin A (Tomato Powder: 862mcg vs 24mcg).
Key Minerals: Notable mineral differences include Manganese (Tomato Powder: 1.95mg vs 0.04mg), Potassium (Tomato Powder: 1930mg vs 178mg), Calcium (Tomato Powder: 166mg vs 17mg).
Diet Suitability: Tomato Powder fits a low-fat diet. Tomato Powder fits a low-sodium diet. Tomato Powder fits a high-fiber diet.