Fish TilapiavsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Fish Tilapia vs Tofu Fried
Go with Fish Tilapia at just 96 kcal per 100g â 64% fewer calories.
Tofu Fried will keep you satisfied longer with 3.9g fiber, 18.8g protein, 20.2g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Fish Tilapia provides 302mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
Tofu Fried has 4.87mg of iron per 100g â important for energy levels and preventing iron-deficiency anemia.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tilapia | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 96kcal5% | 270kcal14% | <0.1kcal |
| Protein | 20g40% | 19g38% | +1.3g |
| Total Fat | 1.7g2% | 20g26% | <0.1g |
| Saturated Fat | 0.58g3% | 2.9g15% | <0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | 50mg17% | 0mg0% | +50mg |
| Carbohydrates | 0g0% | 8.9g3% | <0.1g |
| Dietary Fiber | 0g0% | 3.9g14% | <0.1g |
| Sugars | 0g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 3.1mcg16% | 0mcg0% | +3.1mcg |
| Vitamin E | 0.40mg3% | <0.1mg0% | +0.36mg |
| Vitamin K | 1.4mcg1% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.16mg10% | <0.1mg6% | +<0.1mg |
| Vitamin B12 | 1.6mcg66% | 0mcg0% | +1.6mcg |
| Folate | 24mcg6% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 3.9mg24% | 0.10mg1% | +3.8mg |
| ðķMinerals | |||
| Sodium | 52mg2% | 16mg1% | +36mg |
| Calcium | 10mg1% | 372mg29% | <0.1mg |
| Iron | 0.56mg3% | 4.9mg27% | <0.1mg |
| Potassium | 302mg6% | 146mg3% | +156mg |
| Phosphorus | 170mg14% | 287mg23% | <0.1mg |
| Magnesium | 27mg6% | 60mg14% | <0.1mg |
| Zinc | 0.33mg3% | 2.0mg18% | <0.1mg |
| Copper | <0.1mg8% | 0.40mg44% | <0.1mg |
| Manganese | <0.1mg2% | 1.5mg65% | <0.1mg |
| Selenium | 42mcg76% | 29mcg52% | +13mcg |
ðŽNutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 270 kcal for Tofu Fried â that's 181% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 18.8g 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 20.2g. Fish Tilapia has less saturated fat (0.585g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Fried: 1mcg vs 0mcg), Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg), Vitamin B12 (Fish Tilapia: 1.58mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Tofu Fried: 1.5mg vs 0.037mg), Calcium (Tofu Fried: 372mg vs 10mg), Iron (Tofu Fried: 4.87mg vs 0.56mg).
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.