EggplantvsFish Tilapia
🎯When to Eat What
Goal-based picks for Eggplant vs Fish Tilapia
Go with Eggplant at just 25 kcal per 100g — 74% 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.
Eggplant is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Fish Tilapia provides 302mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Fish Tilapia edges ahead overall with more protein, less sugar, more potassium — making it the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Eggplant | Fish Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 96kcal5% | <0.1kcal |
| Protein | 0.98g2% | 20g40% | <0.1g |
| Total Fat | 0.18g0% | 1.7g2% | <0.1g |
| Saturated Fat | <0.1g0% | 0.58g3% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 50mg17% | <0.1mg |
| Carbohydrates | 5.9g2% | 0g0% | +5.9g |
| Dietary Fiber | 3.0g11% | 0g0% | +3.0g |
| Sugars | 3.5g | 0g | +3.5g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 0mcg0% | +1.0mcg |
| Vitamin C | 2.2mg2% | 0mg0% | +2.2mg |
| Vitamin D | 0mcg0% | 3.1mcg16% | <0.1mcg |
| Vitamin E | 0.30mg2% | 0.40mg3% | <0.1mg |
| Vitamin K | 3.5mcg3% | 1.4mcg1% | +2.1mcg |
| Vitamin B6 | <0.1mg5% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 0mcg0% | 1.6mcg66% | <0.1mcg |
| Folate | 22mcg6% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 0.65mg4% | 3.9mg24% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 52mg2% | <0.1mg |
| Calcium | 9.0mg1% | 10mg1% | <0.1mg |
| Iron | 0.23mg1% | 0.56mg3% | <0.1mg |
| Potassium | 229mg5% | 302mg6% | <0.1mg |
| Phosphorus | 24mg2% | 170mg14% | <0.1mg |
| Magnesium | 14mg3% | 27mg6% | <0.1mg |
| Zinc | 0.16mg1% | 0.33mg3% | <0.1mg |
| Copper | <0.1mg9% | <0.1mg8% | +<0.1mg |
| Manganese | 0.23mg10% | <0.1mg2% | +0.20mg |
| Selenium | 0.30mcg1% | 42mcg76% | <0.1mcg |
🔬Nutritional Analysis
Calories: Eggplant is significantly lower in calories at just 25 kcal per 100g compared to 96 kcal for Fish Tilapia — that's 284% fewer calories, making Eggplant the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 0.98g 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 0.18g 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 (Eggplant: 1mcg vs 0mcg), Vitamin C (Eggplant: 2.2mg vs 0mg), Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Fish Tilapia: 41.8mcg vs 0.3mcg), Sodium (Fish Tilapia: 52mg vs 2mg), Phosphorus (Fish Tilapia: 170mg vs 24mg).
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.