Fish TilapiavsSpinach
🎯When to Eat What
Goal-based picks for Fish Tilapia vs Spinach
Go with Spinach at just 23 kcal per 100g — 76% 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.
Spinach has both iron (2.71mg) 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.
Spinach is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Spinach provides 558mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tilapia | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 23kcal1% | +73kcal |
| Protein | 20g40% | 2.9g6% | +17g |
| Total Fat | 1.7g2% | 0.39g1% | +1.3g |
| Saturated Fat | 0.58g3% | <0.1g0% | +0.52g |
| Trans Fat | — | 0g | — |
| Cholesterol | 50mg17% | 0mg0% | +50mg |
| Carbohydrates | 0g0% | 3.6g1% | <0.1g |
| Dietary Fiber | 0g0% | 2.2g8% | <0.1g |
| Sugars | 0g | 0.42g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 469mcg52% | <0.1mcg |
| Vitamin C | 0mg0% | 28mg31% | <0.1mg |
| Vitamin D | 3.1mcg16% | 0mcg0% | +3.1mcg |
| Vitamin E | 0.40mg3% | 2.0mg14% | <0.1mg |
| Vitamin K | 1.4mcg1% | 483mcg403% | <0.1mcg |
| Vitamin B6 | 0.16mg10% | 0.20mg11% | <0.1mg |
| Vitamin B12 | 1.6mcg66% | 0mcg0% | +1.6mcg |
| Folate | 24mcg6% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 0.72mg5% | +3.2mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 79mg3% | <0.1mg |
| Calcium | 10mg1% | 99mg8% | <0.1mg |
| Iron | 0.56mg3% | 2.7mg15% | <0.1mg |
| Potassium | 302mg6% | 558mg12% | <0.1mg |
| Phosphorus | 170mg14% | 49mg4% | +121mg |
| Magnesium | 27mg6% | 79mg19% | <0.1mg |
| Zinc | 0.33mg3% | 0.53mg5% | <0.1mg |
| Copper | <0.1mg8% | 0.13mg14% | <0.1mg |
| Manganese | <0.1mg2% | 0.90mg39% | <0.1mg |
| Selenium | 42mcg76% | 1.0mcg2% | +41mcg |
🔬Nutritional Analysis
Calories: Spinach is significantly lower in calories at just 23 kcal per 100g compared to 96 kcal for Fish Tilapia — that's 317% fewer calories, making Spinach the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 2.86g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Fish Tilapia has more fat (1.7g vs 0.39g 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.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Spinach: 469mcg vs 0mcg), Vitamin C (Spinach: 28.1mg vs 0mg), Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Fish Tilapia: 41.8mcg vs 1mcg), Manganese (Spinach: 0.897mg vs 0.037mg), Calcium (Spinach: 99mg vs 10mg).
Diet Suitability: Both fit 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.