Fish TilapiavsPotato Pancakes
🎯When to Eat What
Goal-based picks for Fish Tilapia vs Potato Pancakes
Go with Fish Tilapia at just 96 kcal per 100g — 64% fewer calories.
Potato Pancakes's natural fat (14.8g/100g) helps your body absorb fat-soluble nutrients like vitamin A — not all fat is bad, moderate amounts are essential.
Potato Pancakes has both iron (1.67mg) and vitamin C (28mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Fish Tilapia packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Potato Pancakes with 28g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
Fish Tilapia is the heart-friendlier option with lower saturated fat, less sodium.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tilapia | Potato Pancakes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 268kcal13% | <0.1kcal |
| Protein | 20g40% | 6.1g12% | +14g |
| Total Fat | 1.7g2% | 15g19% | <0.1g |
| Saturated Fat | 0.58g3% | 2.5g13% | <0.1g |
| Cholesterol | 50mg17% | 95mg32% | <0.1mg |
| Carbohydrates | 0g0% | 28g10% | <0.1g |
| Dietary Fiber | 0g0% | 3.3g12% | <0.1g |
| Sugars | 0g | 1.8g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 32mcg4% | <0.1mcg |
| Vitamin C | 0mg0% | 28mg31% | <0.1mg |
| Vitamin D | 3.1mcg16% | 0.30mcg2% | +2.8mcg |
| Vitamin E | 0.40mg3% | 0.23mg2% | +0.17mg |
| Vitamin K | 1.4mcg1% | 2.7mcg2% | <0.1mcg |
| Vitamin B6 | 0.16mg10% | 0.45mg26% | <0.1mg |
| Vitamin B12 | 1.6mcg66% | 0.29mcg12% | +1.3mcg |
| Folate | 24mcg6% | 41mcg10% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.16mg13% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.17mg13% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 1.7mg10% | +2.2mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 764mg33% | <0.1mg |
| Calcium | 10mg1% | 32mg2% | <0.1mg |
| Iron | 0.56mg3% | 1.7mg9% | <0.1mg |
| Potassium | 302mg6% | 622mg13% | <0.1mg |
| Phosphorus | 170mg14% | 128mg10% | +42mg |
| Magnesium | 27mg6% | 36mg9% | <0.1mg |
| Zinc | 0.33mg3% | 0.70mg6% | <0.1mg |
| Copper | <0.1mg8% | 0.18mg20% | <0.1mg |
| Manganese | <0.1mg2% | 0.26mg11% | <0.1mg |
| Selenium | 42mcg76% | 8.9mcg16% | +33mcg |
🔬Nutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 268 kcal for Potato Pancakes — that's 179% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 6.08g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Potato Pancakes has more fat (14.8g vs 1.7g 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. Fish Tilapia has less saturated fat (0.585g vs 2.5g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Potato Pancakes: 32mcg vs 0mcg), Vitamin C (Potato Pancakes: 27.6mg vs 0mg), Vitamin D (Fish Tilapia: 3.1mcg vs 0.3mcg).
Key Minerals: Notable mineral differences include Sodium (Potato Pancakes: 764mg vs 52mg), Manganese (Potato Pancakes: 0.26mg vs 0.037mg), Selenium (Fish Tilapia: 41.8mcg vs 8.9mcg).
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. Fish Tilapia fits a low-sodium diet.