Beans Liquid From Stewed Kidney BeansvsFish Tilapia
🎯When to Eat What
Goal-based picks for Beans Liquid From Stewed Kidney Beans vs Fish Tilapia
Go with Beans Liquid From Stewed Kidney Beans at just 47 kcal per 100g — 51% fewer calories.
Fish Tilapia will keep you satisfied longer with 20.1g protein — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Fish Tilapia packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Beans Liquid From Stewed Kidney Beans provides 408mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Beans Liquid From Stewed Kidney Beans | Fish Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 47kcal2% | 96kcal5% | <0.1kcal |
| Protein | 1.8g4% | 20g40% | <0.1g |
| Total Fat | 3.2g4% | 1.7g2% | +1.5g |
| Saturated Fat | 1.2g6% | 0.58g3% | +0.58g |
| Trans Fat | 0g | — | — |
| Cholesterol | 4.0mg1% | 50mg17% | <0.1mg |
| Carbohydrates | 2.8g1% | 0g0% | +2.8g |
| Dietary Fiber | 0.10g0% | 0g0% | +0.10g |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 3.1mcg16% | <0.1mcg |
| Vitamin E | 0mg0% | 0.40mg3% | <0.1mg |
| Vitamin K | 0mcg0% | 1.4mcg1% | <0.1mcg |
| Vitamin B6 | <0.1mg2% | 0.16mg10% | <0.1mg |
| Vitamin B12 | <0.1mcg1% | 1.6mcg66% | <0.1mcg |
| Folate | 33mcg8% | 24mcg6% | +9.0mcg |
| Thiamin (B1) | 0.10mg8% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.39mg2% | 3.9mg24% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 52mg2% | <0.1mg |
| Calcium | 13mg1% | 10mg1% | +3.0mg |
| Iron | 2.0mg11% | 0.56mg3% | +1.4mg |
| Potassium | 408mg9% | 302mg6% | +106mg |
| Phosphorus | 88mg7% | 170mg14% | <0.1mg |
| Magnesium | 37mg9% | 27mg6% | +10mg |
| Zinc | 0.49mg4% | 0.33mg3% | +0.16mg |
| Copper | <0.1mg11% | <0.1mg8% | +<0.1mg |
| Manganese | — | <0.1mg2% | — |
| Selenium | 0.50mcg1% | 42mcg76% | <0.1mcg |
🔬Nutritional Analysis
Calories: Beans Liquid From Stewed Kidney Beans is significantly lower in calories at just 47 kcal per 100g compared to 96 kcal for Fish Tilapia — that's 104% fewer calories, making Beans Liquid From Stewed Kidney Beans the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 1.8g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Fish Tilapia is the leaner option with 1.7g of total fat per 100g compared to 3.2g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg), Vitamin E (Fish Tilapia: 0.4mg vs 0mg), Vitamin K (Fish Tilapia: 1.4mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Fish Tilapia: 41.8mcg vs 0.5mcg), Sodium (Fish Tilapia: 52mg vs 2mg), Iron (Beans Liquid From Stewed Kidney Beans: 1.96mg vs 0.56mg).
Diet Suitability: Both fit a low-carb or keto diet. Fish Tilapia fits a high-protein diet. Fish Tilapia fits a low-fat diet. Both fit a low-sodium diet.