BroccolivsFish Tilapia
🎯When to Eat What
Goal-based picks for Broccoli vs Fish Tilapia
Go with Broccoli at just 31 kcal per 100g — 68% 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.
Broccoli is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Broccoli delivers 91mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Broccoli | Fish Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 96kcal5% | <0.1kcal |
| Protein | 2.6g5% | 20g40% | <0.1g |
| Total Fat | 0.34g0% | 1.7g2% | <0.1g |
| Saturated Fat | <0.1g0% | 0.58g3% | <0.1g |
| Cholesterol | — | 50mg17% | — |
| Carbohydrates | 6.3g2% | 0g0% | +6.3g |
| Dietary Fiber | 2.4g9% | 0g0% | +2.4g |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 8.0mcg1% | 0mcg0% | +8.0mcg |
| Vitamin C | 91mg101% | 0mg0% | +91mg |
| Vitamin D | — | 3.1mcg16% | — |
| Vitamin E | 0.15mg1% | 0.40mg3% | <0.1mg |
| Vitamin K | 102mcg85% | 1.4mcg1% | +101mcg |
| Vitamin B6 | 0.19mg11% | 0.16mg10% | +<0.1mg |
| Vitamin B12 | — | 1.6mcg66% | — |
| Folate | 65mcg16% | 24mcg6% | +41mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | 0.11mg9% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.64mg4% | 3.9mg24% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 36mg2% | 52mg2% | <0.1mg |
| Calcium | 46mg4% | 10mg1% | +36mg |
| Iron | 0.69mg4% | 0.56mg3% | +0.13mg |
| Potassium | 303mg6% | 302mg6% | +1.0mg |
| Phosphorus | 67mg5% | 170mg14% | <0.1mg |
| Magnesium | 21mg5% | 27mg6% | <0.1mg |
| Zinc | 0.42mg4% | 0.33mg3% | +<0.1mg |
| Copper | <0.1mg7% | <0.1mg8% | <0.1mg |
| Manganese | 0.20mg9% | <0.1mg2% | +0.16mg |
| Selenium | 1.6mcg3% | 42mcg76% | <0.1mcg |
🔬Nutritional Analysis
Calories: Broccoli is significantly lower in calories at just 31 kcal per 100g compared to 96 kcal for Fish Tilapia — that's 210% fewer calories, making Broccoli the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 2.57g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Fish Tilapia has more fat (1.7g vs 0.34g 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.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Broccoli: 8mcg vs 0mcg), Vitamin C (Broccoli: 91.3mg vs 0mg), Vitamin K (Broccoli: 102mcg vs 1.4mcg).
Key Minerals: Notable mineral differences include Selenium (Fish Tilapia: 41.8mcg vs 1.6mcg), Manganese (Broccoli: 0.197mg vs 0.037mg), Calcium (Broccoli: 46mg vs 10mg).
Diet Suitability: Fish Tilapia fits a low-carb or keto diet. Fish Tilapia fits a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet.