Fish TilapiavsTofu Yogurt
ðŊWhen to Eat What
Goal-based picks for Fish Tilapia vs Tofu Yogurt
Fish Tilapia will keep you satisfied longer with 20.1g protein â 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) â the better pick for muscle growth and recovery.
Tofu Yogurt with 16g of carbs per 100g provides fast-acting energy â a good pick before a workout or when you need a quick boost.
Fish Tilapia provides 302mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Tofu Yogurt provides 118mg of calcium per 100g â a much better source for bone health.
Fish Tilapia has only 0g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tilapia | Tofu Yogurt | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 96kcal5% | 94kcal5% | +2.0kcal |
| Protein | 20g40% | 3.5g7% | +17g |
| Total Fat | 1.7g2% | 1.8g2% | <0.1g |
| Saturated Fat | 0.58g3% | 0.26g1% | +0.33g |
| Trans Fat | â | 0g | â |
| Cholesterol | 50mg17% | 0mg0% | +50mg |
| Carbohydrates | 0g0% | 16g6% | <0.1g |
| Dietary Fiber | 0g0% | 0.20g1% | <0.1g |
| Sugars | 0g | 1.2g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 2.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 2.5mg3% | <0.1mg |
| Vitamin D | 3.1mcg16% | 0mcg0% | +3.1mcg |
| Vitamin E | 0.40mg3% | 0.31mg2% | +<0.1mg |
| Vitamin K | 1.4mcg1% | 3.5mcg3% | <0.1mcg |
| Vitamin B6 | 0.16mg10% | <0.1mg1% | +0.14mg |
| Vitamin B12 | 1.6mcg66% | 0mcg0% | +1.6mcg |
| Folate | 24mcg6% | 6.0mcg2% | +18mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg5% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 3.9mg24% | 0.24mg2% | +3.7mg |
| ðķMinerals | |||
| Sodium | 52mg2% | 35mg2% | +17mg |
| Calcium | 10mg1% | 118mg9% | <0.1mg |
| Iron | 0.56mg3% | 1.1mg6% | <0.1mg |
| Potassium | 302mg6% | 47mg1% | +255mg |
| Phosphorus | 170mg14% | 38mg3% | +132mg |
| Magnesium | 27mg6% | 40mg10% | <0.1mg |
| Zinc | 0.33mg3% | 0.31mg3% | +<0.1mg |
| Copper | <0.1mg8% | <0.1mg8% | â |
| Manganese | <0.1mg2% | â | â |
| Selenium | 42mcg76% | 13mcg24% | +29mcg |
ðŽNutritional Analysis
Calories: Fish Tilapia and Tofu Yogurt have nearly identical calorie content at 96 and 94 kcal per 100g respectively.
Protein: Fish Tilapia provides more protein with 20.1g versus 3.5g 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 â Fish Tilapia has 1.7g and Tofu Yogurt has 1.8g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Yogurt: 2mcg vs 0mcg), Vitamin C (Tofu Yogurt: 2.5mg vs 0mg), Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg).
Key Minerals: Notable mineral differences include Calcium (Tofu Yogurt: 118mg vs 10mg), Potassium (Fish Tilapia: 302mg vs 47mg), Phosphorus (Fish Tilapia: 170mg vs 38mg).
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.