Fish TilapiavsMilk Whole 3.25% Milkfat With Added Vitamin D
ðŊWhen to Eat What
Goal-based picks for Fish Tilapia vs Milk Whole 3.25% Milkfat With Added Vitamin D
Go with Milk Whole 3.25% Milkfat With Added Vitamin D at just 60 kcal per 100g â 38% 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.
Fish Tilapia packs 20.1g of protein per 100g (84% of calories from protein) â the better pick for muscle growth and recovery.
Fish Tilapia is the heart-friendlier option with lower saturated fat, more potassium.
Fish Tilapia provides 302mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Milk Whole 3.25% Milkfat With Added Vitamin D provides 123mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tilapia | Milk Whole 3.25% Milkfat With Added Vitamin D | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 96kcal5% | 60kcal3% | +36kcal |
| Protein | 20g40% | 3.3g7% | +17g |
| Total Fat | 1.7g2% | 3.2g4% | <0.1g |
| Saturated Fat | 0.58g3% | 1.9g9% | <0.1g |
| Trans Fat | â | 0.11g | â |
| Cholesterol | 50mg17% | 12mg4% | +38mg |
| Carbohydrates | 0g0% | 4.6g2% | <0.1g |
| Dietary Fiber | 0g0% | â | â |
| Sugars | 0g | â | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 32mcg4% | <0.1mcg |
| Vitamin C | 0mg0% | â | â |
| Vitamin D | 3.1mcg16% | 0.96mcg5% | +2.1mcg |
| Vitamin E | 0.40mg3% | <0.1mg0% | +0.35mg |
| Vitamin K | 1.4mcg1% | â | â |
| Vitamin B6 | 0.16mg10% | <0.1mg4% | +0.10mg |
| Vitamin B12 | 1.6mcg66% | 0.54mcg23% | +1.0mcg |
| Folate | 24mcg6% | 0mcg0% | +24mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg5% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.14mg11% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 0.10mg1% | +3.8mg |
| ðķMinerals | |||
| Sodium | 52mg2% | 38mg2% | +14mg |
| Calcium | 10mg1% | 123mg9% | <0.1mg |
| Iron | 0.56mg3% | 0mg0% | +0.56mg |
| Potassium | 302mg6% | 150mg3% | +152mg |
| Phosphorus | 170mg14% | 101mg8% | +69mg |
| Magnesium | 27mg6% | 12mg3% | +15mg |
| Zinc | 0.33mg3% | 0.42mg4% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg0% | +<0.1mg |
| Manganese | <0.1mg2% | 0mg0% | +<0.1mg |
| Selenium | 42mcg76% | 1.9mcg3% | +40mcg |
ðŽNutritional Analysis
Calories: Milk Whole 3.25% Milkfat With Added Vitamin D is significantly lower in calories at just 60 kcal per 100g compared to 96 kcal for Fish Tilapia â that's 60% fewer calories, making Milk Whole 3.25% Milkfat With Added Vitamin D the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 3.27g 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 3.2g. Fish Tilapia has less saturated fat (0.585g vs 1.86g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Milk Whole 3.25% Milkfat With Added Vitamin D: 32mcg vs 0mcg), Folate (Fish Tilapia: 24mcg vs 0mcg), Niacin (B3) (Fish Tilapia: 3.9mg vs 0.105mg).
Key Minerals: Notable mineral differences include Iron (Fish Tilapia: 0.56mg vs 0mg), Manganese (Fish Tilapia: 0.037mg vs 0mg), Copper (Fish Tilapia: 0.075mg vs 0.001mg).
Diet Suitability: Both fit a low-carb or keto diet. Fish Tilapia fits a high-protein diet. Fish Tilapia fits a low-fat diet. Both fit a low-sodium diet.