Fish Sunfish Pumpkin SeedvsFish Tilapia
ðŊWhen to Eat What
Goal-based picks for Fish Sunfish Pumpkin Seed vs Fish Tilapia
Fish Sunfish Pumpkin Seed provides 80mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Sunfish Pumpkin Seed | Fish Tilapia | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 89kcal4% | 96kcal5% | <0.1kcal |
| Protein | 19g39% | 20g40% | <0.1g |
| Total Fat | 0.70g1% | 1.7g2% | <0.1g |
| Saturated Fat | 0.14g1% | 0.58g3% | <0.1g |
| Cholesterol | 67mg22% | 50mg17% | +17mg |
| Carbohydrates | 0g0% | 0g0% | â |
| Dietary Fiber | 0g0% | 0g0% | â |
| Sugars | â | 0g | â |
| âĻVitamins | |||
| Vitamin A | 15mcg2% | 0mcg0% | +15mcg |
| Vitamin C | 1.0mg1% | 0mg0% | +1.0mg |
| Vitamin D | â | 3.1mcg16% | â |
| Vitamin E | â | 0.40mg3% | â |
| Vitamin K | â | 1.4mcg1% | â |
| Vitamin B6 | 0.12mg7% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 2.0mcg83% | 1.6mcg66% | +0.42mcg |
| Folate | 15mcg4% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 1.2mg8% | 3.9mg24% | <0.1mg |
| ðķMinerals | |||
| Sodium | 80mg3% | 52mg2% | +28mg |
| Calcium | 80mg6% | 10mg1% | +70mg |
| Iron | 1.2mg7% | 0.56mg3% | +0.64mg |
| Potassium | 350mg7% | 302mg6% | +48mg |
| Phosphorus | 180mg14% | 170mg14% | +10mg |
| Magnesium | 30mg7% | 27mg6% | +3.0mg |
| Zinc | 1.6mg14% | 0.33mg3% | +1.2mg |
| Copper | 0.30mg33% | <0.1mg8% | +0.22mg |
| Manganese | 0.70mg30% | <0.1mg2% | +0.66mg |
| Selenium | 13mcg23% | 42mcg76% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Sunfish Pumpkin Seed is moderately lower in calories than Fish Tilapia, containing 89 kcal compared to 96 kcal per 100g (8% fewer calories).
Protein: Both are similar in protein content, with Fish Sunfish Pumpkin Seed providing 19.4g and Fish Tilapia providing 20.1g per 100g.
Fat: Fish Tilapia has more fat (1.7g vs 0.7g 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 A (Fish Sunfish Pumpkin Seed: 15mcg vs 0mcg), Vitamin C (Fish Sunfish Pumpkin Seed: 1mg vs 0mg), Niacin (B3) (Fish Tilapia: 3.9mg vs 1.2mg).
Key Minerals: Notable mineral differences include Manganese (Fish Sunfish Pumpkin Seed: 0.7mg vs 0.037mg), Calcium (Fish Sunfish Pumpkin Seed: 80mg vs 10mg), Zinc (Fish Sunfish Pumpkin Seed: 1.55mg vs 0.33mg).
Diet Suitability: Both fit 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.