Fish TilapiavsQuinoa
🎯When to Eat What
Goal-based picks for Fish Tilapia vs Quinoa
Go with Fish Tilapia at just 96 kcal per 100g — 20% 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.
Quinoa with 21g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
Quinoa is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Fish Tilapia provides 302mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tilapia | Quinoa | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 120kcal6% | <0.1kcal |
| Protein | 20g40% | 4.4g9% | +16g |
| Total Fat | 1.7g2% | 1.9g2% | <0.1g |
| Saturated Fat | 0.58g3% | 0.23g1% | +0.35g |
| Cholesterol | 50mg17% | 0mg0% | +50mg |
| Carbohydrates | 0g0% | 21g8% | <0.1g |
| Dietary Fiber | 0g0% | 2.8g10% | <0.1g |
| Sugars | 0g | 0.87g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 3.1mcg16% | 0mcg0% | +3.1mcg |
| Vitamin E | 0.40mg3% | 0.63mg4% | <0.1mg |
| Vitamin K | 1.4mcg1% | 0mcg0% | +1.4mcg |
| Vitamin B6 | 0.16mg10% | 0.12mg7% | +<0.1mg |
| Vitamin B12 | 1.6mcg66% | 0mcg0% | +1.6mcg |
| Folate | 24mcg6% | 42mcg11% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.11mg9% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.11mg8% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 0.41mg3% | +3.5mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 7.0mg0% | +45mg |
| Calcium | 10mg1% | 17mg1% | <0.1mg |
| Iron | 0.56mg3% | 1.5mg8% | <0.1mg |
| Potassium | 302mg6% | 172mg4% | +130mg |
| Phosphorus | 170mg14% | 152mg12% | +18mg |
| Magnesium | 27mg6% | 64mg15% | <0.1mg |
| Zinc | 0.33mg3% | 1.1mg10% | <0.1mg |
| Copper | <0.1mg8% | 0.19mg21% | <0.1mg |
| Manganese | <0.1mg2% | 0.63mg27% | <0.1mg |
| Selenium | 42mcg76% | 2.8mcg5% | +39mcg |
🔬Nutritional Analysis
Calories: Fish Tilapia is moderately lower in calories than Quinoa, containing 96 kcal compared to 120 kcal per 100g (25% fewer calories).
Protein: Fish Tilapia provides more protein with 20.1g versus 4.4g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Fish Tilapia has 1.7g and Quinoa has 1.92g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg), Vitamin K (Fish Tilapia: 1.4mcg vs 0mcg), Vitamin B12 (Fish Tilapia: 1.58mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Quinoa: 0.631mg vs 0.037mg), Selenium (Fish Tilapia: 41.8mcg vs 2.8mcg), Sodium (Fish Tilapia: 52mg vs 7mg).
Diet Suitability: Fish Tilapia fits a low-carb or keto diet. Fish Tilapia fits a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet.