Fish LingcodvsSweet Potato Leaves
ðŊWhen to Eat What
Goal-based picks for Fish Lingcod vs Sweet Potato Leaves
Go with Sweet Potato Leaves at just 42 kcal per 100g â 51% fewer calories.
Fish Lingcod will keep you satisfied longer with 17.7g protein â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Fish Lingcod packs 17.7g of protein per 100g (83% of calories from protein) â the better pick for muscle growth and recovery.
Sweet Potato Leaves is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Sweet Potato Leaves provides 508mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Sweet Potato Leaves provides 78mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Lingcod | Sweet Potato Leaves | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 85kcal4% | 42kcal2% | +43kcal |
| Protein | 18g35% | 2.5g5% | +15g |
| Total Fat | 1.1g1% | 0.51g1% | +0.55g |
| Saturated Fat | 0.20g1% | 0.11g1% | +<0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | 52mg17% | 0mg0% | +52mg |
| Carbohydrates | 0g0% | 8.8g3% | <0.1g |
| Dietary Fiber | 0g0% | 5.3g19% | <0.1g |
| âĻVitamins | |||
| Vitamin A | 15mcg2% | 189mcg21% | <0.1mcg |
| Vitamin C | 0mg0% | 11mg12% | <0.1mg |
| Vitamin D | â | 0mcg0% | â |
| Vitamin K | â | 302mcg252% | â |
| Vitamin B6 | 0.30mg18% | 0.19mg11% | +0.11mg |
| Vitamin B12 | 3.6mcg150% | 0mcg0% | +3.6mcg |
| Folate | 9.0mcg2% | â | â |
| Thiamin (B1) | <0.1mg3% | 0.16mg13% | <0.1mg |
| Riboflavin (B2) | 0.11mg9% | 0.34mg27% | <0.1mg |
| Niacin (B3) | 1.9mg12% | 1.1mg7% | +0.77mg |
| ðķMinerals | |||
| Sodium | 59mg3% | 6.0mg0% | +53mg |
| Calcium | 14mg1% | 78mg6% | <0.1mg |
| Iron | 0.32mg2% | 0.97mg5% | <0.1mg |
| Potassium | 437mg9% | 508mg11% | <0.1mg |
| Phosphorus | 201mg16% | 81mg6% | +120mg |
| Magnesium | 26mg6% | 70mg17% | <0.1mg |
| Zinc | 0.45mg4% | â | â |
| Copper | <0.1mg3% | â | â |
| Manganese | <0.1mg1% | â | â |
| Selenium | 37mcg66% | 0.90mcg2% | +36mcg |
ðŽNutritional Analysis
Calories: Sweet Potato Leaves is significantly lower in calories at just 42 kcal per 100g compared to 85 kcal for Fish Lingcod â that's 102% fewer calories, making Sweet Potato Leaves the better choice for calorie-conscious diets.
Protein: Fish Lingcod provides more protein with 17.7g versus 2.49g per 100g. In terms of protein-to-calorie efficiency, Fish Lingcod offers better value for building and maintaining muscle.
Fat: Fish Lingcod has more fat (1.06g vs 0.51g 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 C (Sweet Potato Leaves: 11mg vs 0mg), Vitamin B12 (Fish Lingcod: 3.6mcg vs 0mcg), Vitamin A (Sweet Potato Leaves: 189mcg vs 15mcg).
Key Minerals: Notable mineral differences include Selenium (Fish Lingcod: 36.5mcg vs 0.9mcg), Sodium (Fish Lingcod: 59mg vs 6mg), Calcium (Sweet Potato Leaves: 78mg vs 14mg).
Diet Suitability: Fish Lingcod fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet. Sweet Potato Leaves fits a high-fiber diet.