Fish TilapiavsLentils
🎯When to Eat What
Goal-based picks for Fish Tilapia vs Lentils
Go with Fish Tilapia at just 96 kcal per 100g — 73% fewer calories.
Lentils will keep you satisfied longer with 10.7g fiber, 24.6g protein — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Lentils packs 24.6g of protein per 100g (28% of calories from protein) — the better pick for muscle growth and recovery.
Lentils is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Lentils provides 677mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
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 | Lentils | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 352kcal18% | <0.1kcal |
| Protein | 20g40% | 25g49% | <0.1g |
| Total Fat | 1.7g2% | 1.1g1% | +0.64g |
| Saturated Fat | 0.58g3% | 0.15g1% | +0.43g |
| Trans Fat | — | 0g | — |
| Cholesterol | 50mg17% | 0mg0% | +50mg |
| Carbohydrates | 0g0% | 63g23% | <0.1g |
| Dietary Fiber | 0g0% | 11g38% | <0.1g |
| Sugars | 0g | 2.0g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 2.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 4.5mg5% | <0.1mg |
| Vitamin D | 3.1mcg16% | 0mcg0% | +3.1mcg |
| Vitamin E | 0.40mg3% | 0.49mg3% | <0.1mg |
| Vitamin K | 1.4mcg1% | 5.0mcg4% | <0.1mcg |
| Vitamin B6 | 0.16mg10% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 1.6mcg66% | 0mcg0% | +1.6mcg |
| Folate | 24mcg6% | 479mcg120% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.87mg73% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.21mg16% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 2.6mg16% | +1.3mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 6.0mg0% | +46mg |
| Calcium | 10mg1% | 35mg3% | <0.1mg |
| Iron | 0.56mg3% | 6.5mg36% | <0.1mg |
| Potassium | 302mg6% | 677mg14% | <0.1mg |
| Phosphorus | 170mg14% | 281mg22% | <0.1mg |
| Magnesium | 27mg6% | 47mg11% | <0.1mg |
| Zinc | 0.33mg3% | 3.3mg30% | <0.1mg |
| Copper | <0.1mg8% | 0.75mg84% | <0.1mg |
| Manganese | <0.1mg2% | 1.4mg60% | <0.1mg |
| Selenium | 42mcg76% | 0.10mcg0% | +42mcg |
🔬Nutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 352 kcal for Lentils — that's 267% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Lentils provides more protein with 24.6g versus 20.1g 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 1.06g 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 (Lentils: 2mcg vs 0mcg), Vitamin C (Lentils: 4.5mg vs 0mg), Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Fish Tilapia: 41.8mcg vs 0.1mcg), Manganese (Lentils: 1.39mg vs 0.037mg), Iron (Lentils: 6.51mg vs 0.56mg).
Diet Suitability: Fish Tilapia fits a low-carb or keto diet. Both fit a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet. Lentils fits a high-fiber diet.