Fish TilapiavsKiwifruit Green
🎯When to Eat What
Goal-based picks for Fish Tilapia vs Kiwifruit Green
Go with Kiwifruit Green at just 58 kcal per 100g — 40% 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.
Fish Tilapia provides 302mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Kiwifruit Green delivers 75mg of vitamin C per 100g — great for immune function and skin health.
Fish Tilapia has only 0g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tilapia | Kiwifruit Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 58kcal3% | +38kcal |
| Protein | 20g40% | 1.1g2% | +19g |
| Total Fat | 1.7g2% | 0.44g1% | +1.3g |
| Saturated Fat | 0.58g3% | — | — |
| Cholesterol | 50mg17% | — | — |
| Carbohydrates | 0g0% | 14g5% | <0.1g |
| Dietary Fiber | 0g0% | 3.0g11% | <0.1g |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 4.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 75mg83% | <0.1mg |
| Vitamin D | 3.1mcg16% | — | — |
| Vitamin E | 0.40mg3% | 1.3mg9% | <0.1mg |
| Vitamin K | 1.4mcg1% | 40mcg34% | <0.1mcg |
| Vitamin B6 | 0.16mg10% | <0.1mg4% | +0.10mg |
| Vitamin B12 | 1.6mcg66% | — | — |
| Folate | 24mcg6% | 26mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg2% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 3.9mg24% | 0.37mg2% | +3.5mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 5.0mg0% | +47mg |
| Calcium | 10mg1% | 35mg3% | <0.1mg |
| Iron | 0.56mg3% | 0.24mg1% | +0.32mg |
| Potassium | 302mg6% | 198mg4% | +104mg |
| Phosphorus | 170mg14% | 34mg3% | +136mg |
| Magnesium | 27mg6% | 16mg4% | +11mg |
| Zinc | 0.33mg3% | 0.14mg1% | +0.19mg |
| Copper | <0.1mg8% | 0.13mg15% | <0.1mg |
| Manganese | <0.1mg2% | <0.1mg3% | <0.1mg |
| Selenium | 42mcg76% | 0.20mcg0% | +42mcg |
🔬Nutritional Analysis
Calories: Kiwifruit Green is significantly lower in calories at just 58 kcal per 100g compared to 96 kcal for Fish Tilapia — that's 66% fewer calories, making Kiwifruit Green the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 1.06g 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 0.44g 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 (Kiwifruit Green: 4mcg vs 0mcg), Vitamin C (Kiwifruit Green: 74.7mg vs 0mg), Vitamin K (Kiwifruit Green: 40.3mcg vs 1.4mcg).
Key Minerals: Notable mineral differences include Selenium (Fish Tilapia: 41.8mcg vs 0.2mcg), Sodium (Fish Tilapia: 52mg vs 5mg), Phosphorus (Fish Tilapia: 170mg vs 34mg).
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.