Fish TilapiavsKale Raw
ðŊWhen to Eat What
Goal-based picks for Fish Tilapia vs Kale Raw
Go with Kale Raw at just 35 kcal per 100g â 64% fewer calories.
Fish Tilapia will keep you satisfied longer with 20.1g protein â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Kale Raw has both iron (1.6mg) and vitamin C (93mg) â vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Fish Tilapia packs 20.1g of protein per 100g (84% of calories from protein) â the better pick for muscle growth and recovery.
Kale Raw provides 254mg of calcium per 100g â a much better source for bone health.
Kale Raw delivers 93mg of vitamin C per 100g â great for immune function and skin health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tilapia | Kale Raw | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 96kcal5% | 35kcal2% | +61kcal |
| Protein | 20g40% | 2.9g6% | +17g |
| Total Fat | 1.7g2% | 1.5g2% | +0.21g |
| Saturated Fat | 0.58g3% | â | â |
| Cholesterol | 50mg17% | â | â |
| Carbohydrates | 0g0% | 4.4g2% | <0.1g |
| Dietary Fiber | 0g0% | 4.1g15% | <0.1g |
| Sugars | 0g | â | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 241mcg27% | <0.1mcg |
| Vitamin C | 0mg0% | 93mg104% | <0.1mg |
| Vitamin D | 3.1mcg16% | â | â |
| Vitamin E | 0.40mg3% | 0.66mg4% | <0.1mg |
| Vitamin K | 1.4mcg1% | 390mcg325% | <0.1mcg |
| Vitamin B6 | 0.16mg10% | 0.15mg9% | +<0.1mg |
| Vitamin B12 | 1.6mcg66% | â | â |
| Folate | 24mcg6% | 62mcg16% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.11mg9% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 1.2mg7% | +2.7mg |
| ðķMinerals | |||
| Sodium | 52mg2% | 53mg2% | <0.1mg |
| Calcium | 10mg1% | 254mg20% | <0.1mg |
| Iron | 0.56mg3% | 1.6mg9% | <0.1mg |
| Potassium | 302mg6% | 348mg7% | <0.1mg |
| Phosphorus | 170mg14% | 55mg4% | +115mg |
| Magnesium | 27mg6% | 33mg8% | <0.1mg |
| Zinc | 0.33mg3% | 0.39mg4% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg6% | +<0.1mg |
| Manganese | <0.1mg2% | 0.92mg40% | <0.1mg |
| Selenium | 42mcg76% | â | â |
ðŽNutritional Analysis
Calories: Kale Raw is significantly lower in calories at just 35 kcal per 100g compared to 96 kcal for Fish Tilapia â that's 174% fewer calories, making Kale Raw the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 2.92g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Both have similar fat content â Fish Tilapia has 1.7g and Kale Raw has 1.49g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Kale Raw: 241mcg vs 0mcg), Vitamin C (Kale Raw: 93.4mg vs 0mg), Vitamin K (Kale Raw: 390mcg vs 1.4mcg).
Key Minerals: Notable mineral differences include Calcium (Kale Raw: 254mg vs 10mg), Manganese (Kale Raw: 0.92mg vs 0.037mg), Phosphorus (Fish Tilapia: 170mg vs 55mg).
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.