Bread White WheatvsFish Tilapia
ðŊWhen to Eat What
Goal-based picks for Bread White Wheat vs Fish Tilapia
Go with Fish Tilapia at just 96 kcal per 100g â 60% fewer calories.
Bread White Wheat will keep you satisfied longer with 9.2g fiber, 10.7g protein â 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) â the better pick for muscle growth and recovery.
Bread White Wheat is the heart-friendlier option with more fiber.
Fish Tilapia provides 302mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Bread White Wheat provides 684mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Bread White Wheat | Fish Tilapia | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 238kcal12% | 96kcal5% | +142kcal |
| Protein | 11g21% | 20g40% | <0.1g |
| Total Fat | 2.1g3% | 1.7g2% | +0.45g |
| Saturated Fat | 0.63g3% | 0.58g3% | +<0.1g |
| Trans Fat | <0.1g | â | â |
| Cholesterol | 0mg0% | 50mg17% | <0.1mg |
| Carbohydrates | 44g16% | 0g0% | +44g |
| Dietary Fiber | 9.2g33% | 0g0% | +9.2g |
| Sugars | 5.0g | 0g | +5.0g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | â |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 3.1mcg16% | <0.1mcg |
| Vitamin E | 0.38mg3% | 0.40mg3% | <0.1mg |
| Vitamin K | 7.7mcg6% | 1.4mcg1% | +6.3mcg |
| Vitamin B6 | <0.1mg5% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 0mcg0% | 1.6mcg66% | <0.1mcg |
| Folate | 127mcg32% | 24mcg6% | +103mcg |
| Thiamin (B1) | 0.51mg43% | <0.1mg3% | +0.47mg |
| Riboflavin (B2) | 0.26mg20% | <0.1mg5% | +0.19mg |
| Niacin (B3) | 4.5mg28% | 3.9mg24% | +0.56mg |
| ðķMinerals | |||
| Sodium | 478mg21% | 52mg2% | +426mg |
| Calcium | 684mg53% | 10mg1% | +674mg |
| Iron | 4.9mg27% | 0.56mg3% | +4.3mg |
| Potassium | 127mg3% | 302mg6% | <0.1mg |
| Phosphorus | 103mg8% | 170mg14% | <0.1mg |
| Magnesium | 26mg6% | 27mg6% | <0.1mg |
| Zinc | 0.95mg9% | 0.33mg3% | +0.62mg |
| Copper | 0.15mg17% | <0.1mg8% | +<0.1mg |
| Manganese | 0.63mg28% | <0.1mg2% | +0.60mg |
| Selenium | 16mcg29% | 42mcg76% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 238 kcal for Bread White Wheat â that's 148% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 10.7g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Bread White Wheat has more fat (2.15g vs 1.7g per 100g), but the combination of fat and protein makes it more satiating â dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg), Vitamin B12 (Fish Tilapia: 1.58mcg vs 0mcg), Thiamin (B1) (Bread White Wheat: 0.51mg vs 0.041mg).
Key Minerals: Notable mineral differences include Calcium (Bread White Wheat: 684mg vs 10mg), Manganese (Bread White Wheat: 0.634mg vs 0.037mg), Iron (Bread White Wheat: 4.89mg vs 0.56mg).
Diet Suitability: Fish Tilapia fits a low-carb or keto diet. Fish Tilapia fits a high-protein diet. Both fit a low-fat diet. Fish Tilapia fits a low-sodium diet. Bread White Wheat fits a high-fiber diet.