Fish TilapiavsOil Coconut
🎯When to Eat What
Goal-based picks for Fish Tilapia vs Oil Coconut
Go with Fish Tilapia at just 96 kcal per 100g — 88% 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 is the heart-friendlier option with lower saturated fat, more potassium.
Fish Tilapia provides 302mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Fish Tilapia edges ahead overall with more protein, less saturated fat, more potassium — making it the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tilapia | Oil Coconut | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 833kcal42% | <0.1kcal |
| Protein | 20g40% | 0g0% | +20g |
| Total Fat | 1.7g2% | 99g127% | <0.1g |
| Saturated Fat | 0.58g3% | 83g413% | <0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 50mg17% | — | — |
| Carbohydrates | 0g0% | 0.84g0% | <0.1g |
| Dietary Fiber | 0g0% | — | — |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | — | — |
| Vitamin C | 0mg0% | — | — |
| Vitamin D | 3.1mcg16% | — | — |
| Vitamin E | 0.40mg3% | 0.11mg1% | +0.29mg |
| Vitamin K | 1.4mcg1% | 0.60mcg1% | +0.80mcg |
| Vitamin B6 | 0.16mg10% | — | — |
| Vitamin B12 | 1.6mcg66% | — | — |
| Folate | 24mcg6% | — | — |
| Thiamin (B1) | <0.1mg3% | — | — |
| Riboflavin (B2) | <0.1mg5% | — | — |
| Niacin (B3) | 3.9mg24% | — | — |
| 🔶Minerals | |||
| Sodium | 52mg2% | 0mg0% | +52mg |
| Calcium | 10mg1% | 1.0mg0% | +9.0mg |
| Iron | 0.56mg3% | <0.1mg0% | +0.51mg |
| Potassium | 302mg6% | 0mg0% | +302mg |
| Phosphorus | 170mg14% | 0mg0% | +170mg |
| Magnesium | 27mg6% | 0mg0% | +27mg |
| Zinc | 0.33mg3% | <0.1mg0% | +0.31mg |
| Copper | <0.1mg8% | 0mg0% | +<0.1mg |
| Manganese | <0.1mg2% | 0mg0% | +<0.1mg |
| Selenium | 42mcg76% | — | — |
🔬Nutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 833 kcal for Oil Coconut — that's 768% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 0g 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 99.1g. Fish Tilapia has less saturated fat (0.585g vs 82.5g).
Key Vitamins: The most notable vitamin differences are in Vitamin E (Fish Tilapia: 0.4mg vs 0.11mg), Vitamin K (Fish Tilapia: 1.4mcg vs 0.6mcg).
Key Minerals: Notable mineral differences include Potassium (Fish Tilapia: 302mg vs 0mg), Sodium (Fish Tilapia: 52mg vs 0mg), Magnesium (Fish Tilapia: 27mg vs 0mg).
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.