Cheese CheddarvsFish Tilapia
ðŊWhen to Eat What
Goal-based picks for Cheese Cheddar vs Fish Tilapia
Go with Fish Tilapia at just 96 kcal per 100g â 76% fewer calories.
Cheese Cheddar packs 23.3g of protein per 100g (23% of calories from protein) â the better pick for muscle growth and recovery.
Fish Tilapia is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Fish Tilapia provides 302mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Cheese Cheddar provides 707mg of calcium per 100g â a much better source for bone health.
Fish Tilapia edges ahead overall with less saturated fat, more potassium â making it the more nutritious option for everyday eating.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Cheese Cheddar | Fish Tilapia | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 408kcal20% | 96kcal5% | +312kcal |
| Protein | 23g47% | 20g40% | +3.2g |
| Total Fat | 34g44% | 1.7g2% | +32g |
| Saturated Fat | 19g96% | 0.58g3% | +19g |
| Trans Fat | 1.1g | â | â |
| Cholesterol | 100mg33% | 50mg17% | +50mg |
| Carbohydrates | 2.4g1% | 0g0% | +2.4g |
| Dietary Fiber | â | 0g0% | â |
| Sugars | â | 0g | â |
| âĻVitamins | |||
| Vitamin A | 316mcg35% | 0mcg0% | +316mcg |
| Vitamin C | â | 0mg0% | â |
| Vitamin D | â | 3.1mcg16% | â |
| Vitamin E | 0.75mg5% | 0.40mg3% | +0.35mg |
| Vitamin K | 2.4mcg2% | 1.4mcg1% | +1.0mcg |
| Vitamin B6 | <0.1mg4% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 1.1mcg44% | 1.6mcg66% | <0.1mcg |
| Folate | 21mcg5% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | 0.44mg34% | <0.1mg5% | +0.38mg |
| Niacin (B3) | <0.1mg0% | 3.9mg24% | <0.1mg |
| ðķMinerals | |||
| Sodium | 654mg28% | 52mg2% | +602mg |
| Calcium | 707mg54% | 10mg1% | +697mg |
| Iron | 0.16mg1% | 0.56mg3% | <0.1mg |
| Potassium | 77mg2% | 302mg6% | <0.1mg |
| Phosphorus | 458mg37% | 170mg14% | +288mg |
| Magnesium | 27mg6% | 27mg6% | <0.1mg |
| Zinc | 3.7mg33% | 0.33mg3% | +3.3mg |
| Copper | <0.1mg4% | <0.1mg8% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg2% | <0.1mg |
| Selenium | 28mcg51% | 42mcg76% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 408 kcal for Cheese Cheddar â that's 325% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Cheese Cheddar provides more protein with 23.3g versus 20.1g 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 34g. Fish Tilapia has less saturated fat (0.585g vs 19.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cheese Cheddar: 316mcg vs 0mcg), Niacin (B3) (Fish Tilapia: 3.9mg vs 0.052mg), Riboflavin (B2) (Cheese Cheddar: 0.441mg vs 0.063mg).
Key Minerals: Notable mineral differences include Calcium (Cheese Cheddar: 707mg vs 10mg), Sodium (Cheese Cheddar: 654mg vs 52mg), Zinc (Cheese Cheddar: 3.67mg vs 0.33mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Fish Tilapia fits a low-fat diet. Fish Tilapia fits a low-sodium diet.