Fish Mackerel SaltedvsFish Tilapia
ðŊWhen to Eat What
Goal-based picks for Fish Mackerel Salted vs Fish Tilapia
Go with Fish Tilapia at just 96 kcal per 100g â 69% fewer calories.
Fish Mackerel Salted will keep you satisfied longer with 18.5g protein, 25.1g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Fish Tilapia is the heart-friendlier option with lower saturated fat, less sodium.
Fish Mackerel Salted provides 520mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Fish Mackerel Salted provides 66mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Mackerel Salted | Fish Tilapia | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 305kcal15% | 96kcal5% | +209kcal |
| Protein | 19g37% | 20g40% | <0.1g |
| Total Fat | 25g32% | 1.7g2% | +23g |
| Saturated Fat | 7.2g36% | 0.58g3% | +6.6g |
| Cholesterol | 95mg32% | 50mg17% | +45mg |
| Carbohydrates | 0g0% | 0g0% | â |
| Dietary Fiber | 0g0% | 0g0% | â |
| Sugars | 0g | 0g | â |
| âĻVitamins | |||
| Vitamin A | 47mcg5% | 0mcg0% | +47mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 25mcg126% | 3.1mcg16% | +22mcg |
| Vitamin E | 2.4mg16% | 0.40mg3% | +2.0mg |
| Vitamin K | 7.8mcg7% | 1.4mcg1% | +6.4mcg |
| Vitamin B6 | 0.41mg24% | 0.16mg10% | +0.25mg |
| Vitamin B12 | 12mcg500% | 1.6mcg66% | +10mcg |
| Folate | 15mcg4% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | 0.19mg15% | <0.1mg5% | +0.13mg |
| Niacin (B3) | 3.3mg21% | 3.9mg24% | <0.1mg |
| ðķMinerals | |||
| Sodium | 4450mg193% | 52mg2% | +4398mg |
| Calcium | 66mg5% | 10mg1% | +56mg |
| Iron | 1.4mg8% | 0.56mg3% | +0.84mg |
| Potassium | 520mg11% | 302mg6% | +218mg |
| Phosphorus | 254mg20% | 170mg14% | +84mg |
| Magnesium | 60mg14% | 27mg6% | +33mg |
| Zinc | 1.1mg10% | 0.33mg3% | +0.77mg |
| Copper | 0.10mg11% | <0.1mg8% | +<0.1mg |
| Manganese | â | <0.1mg2% | â |
| Selenium | 73mcg133% | 42mcg76% | +32mcg |
ðŽNutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 305 kcal for Fish Mackerel Salted â that's 218% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 18.5g 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 25.1g. Fish Tilapia has less saturated fat (0.585g vs 7.15g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Fish Mackerel Salted: 47mcg vs 0mcg), Vitamin D (Fish Mackerel Salted: 25.2mcg vs 3.1mcg), Vitamin B12 (Fish Mackerel Salted: 12mcg vs 1.58mcg).
Key Minerals: Notable mineral differences include Sodium (Fish Mackerel Salted: 4450mg vs 52mg), Calcium (Fish Mackerel Salted: 66mg vs 10mg), Zinc (Fish Mackerel Salted: 1.1mg vs 0.33mg).
Diet Suitability: Both fit a low-carb or keto diet. Fish Tilapia fits a high-protein diet. Fish Tilapia fits a low-fat diet. Fish Tilapia fits a low-sodium diet.