Fish TilapiavsNuts Pecans
ðŊWhen to Eat What
Goal-based picks for Fish Tilapia vs Nuts Pecans
Go with Fish Tilapia at just 96 kcal per 100g â 86% fewer calories.
Nuts Pecans will keep you satisfied longer with 9.6g fiber, 9.17g protein, 72g fat 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.
Nuts Pecans is the heart-friendlier option with less sodium, more fiber, more potassium.
Nuts Pecans provides 410mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Nuts Pecans provides 70mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tilapia | Nuts Pecans | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 96kcal5% | 691kcal35% | <0.1kcal |
| Protein | 20g40% | 9.2g18% | +11g |
| Total Fat | 1.7g2% | 72g92% | <0.1g |
| Saturated Fat | 0.58g3% | 6.2g31% | <0.1g |
| Cholesterol | 50mg17% | 0mg0% | +50mg |
| Carbohydrates | 0g0% | 14g5% | <0.1g |
| Dietary Fiber | 0g0% | 9.6g34% | <0.1g |
| Sugars | 0g | 4.0g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 1.1mg1% | <0.1mg |
| Vitamin D | 3.1mcg16% | 0mcg0% | +3.1mcg |
| Vitamin E | 0.40mg3% | 1.4mg9% | <0.1mg |
| Vitamin K | 1.4mcg1% | 3.5mcg3% | <0.1mcg |
| Vitamin B6 | 0.16mg10% | 0.21mg12% | <0.1mg |
| Vitamin B12 | 1.6mcg66% | 0mcg0% | +1.6mcg |
| Folate | 24mcg6% | 22mcg6% | +2.0mcg |
| Thiamin (B1) | <0.1mg3% | 0.66mg55% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.13mg10% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 1.2mg7% | +2.7mg |
| ðķMinerals | |||
| Sodium | 52mg2% | 0mg0% | +52mg |
| Calcium | 10mg1% | 70mg5% | <0.1mg |
| Iron | 0.56mg3% | 2.5mg14% | <0.1mg |
| Potassium | 302mg6% | 410mg9% | <0.1mg |
| Phosphorus | 170mg14% | 277mg22% | <0.1mg |
| Magnesium | 27mg6% | 121mg29% | <0.1mg |
| Zinc | 0.33mg3% | 4.5mg41% | <0.1mg |
| Copper | <0.1mg8% | 1.2mg133% | <0.1mg |
| Manganese | <0.1mg2% | 4.5mg196% | <0.1mg |
| Selenium | 42mcg76% | 3.8mcg7% | +38mcg |
ðŽNutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 691 kcal for Nuts Pecans â that's 620% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 9.17g 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 72g. Fish Tilapia has less saturated fat (0.585g vs 6.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Pecans: 3mcg vs 0mcg), Vitamin C (Nuts Pecans: 1.1mg vs 0mg), Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Fish Tilapia: 52mg vs 0mg), Manganese (Nuts Pecans: 4.5mg vs 0.037mg), Copper (Nuts Pecans: 1.2mg vs 0.075mg).
Diet Suitability: Fish Tilapia fits 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. Nuts Pecans fits a high-fiber diet.