Fish TilapiavsTomato Powder
🎯When to Eat What
Goal-based picks for Fish Tilapia vs Tomato Powder
Go with Fish Tilapia at just 96 kcal per 100g — 68% fewer calories.
Tomato Powder will keep you satisfied longer with 16.5g fiber, 12.9g protein — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Tomato Powder has both iron (4.56mg) and vitamin C (117mg) — 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.
Tomato Powder is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Tomato Powder provides 1930mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tilapia | Tomato Powder | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 302kcal15% | <0.1kcal |
| Protein | 20g40% | 13g26% | +7.2g |
| Total Fat | 1.7g2% | 0.44g1% | +1.3g |
| Saturated Fat | 0.58g3% | <0.1g0% | +0.52g |
| Trans Fat | — | 0g | — |
| Cholesterol | 50mg17% | 0mg0% | +50mg |
| Carbohydrates | 0g0% | 75g27% | <0.1g |
| Dietary Fiber | 0g0% | 17g59% | <0.1g |
| Sugars | 0g | 44g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 862mcg96% | <0.1mcg |
| Vitamin C | 0mg0% | 117mg130% | <0.1mg |
| Vitamin D | 3.1mcg16% | 0mcg0% | +3.1mcg |
| Vitamin E | 0.40mg3% | 12mg81% | <0.1mg |
| Vitamin K | 1.4mcg1% | 49mcg41% | <0.1mcg |
| Vitamin B6 | 0.16mg10% | 0.46mg27% | <0.1mg |
| Vitamin B12 | 1.6mcg66% | 0mcg0% | +1.6mcg |
| Folate | 24mcg6% | 120mcg30% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.91mg76% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.76mg59% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 9.1mg57% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 134mg6% | <0.1mg |
| Calcium | 10mg1% | 166mg13% | <0.1mg |
| Iron | 0.56mg3% | 4.6mg25% | <0.1mg |
| Potassium | 302mg6% | 1930mg41% | <0.1mg |
| Phosphorus | 170mg14% | 295mg24% | <0.1mg |
| Magnesium | 27mg6% | 178mg42% | <0.1mg |
| Zinc | 0.33mg3% | 1.7mg16% | <0.1mg |
| Copper | <0.1mg8% | 1.2mg138% | <0.1mg |
| Manganese | <0.1mg2% | 1.9mg85% | <0.1mg |
| Selenium | 42mcg76% | 5.3mcg10% | +37mcg |
🔬Nutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 302 kcal for Tomato Powder — that's 215% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 12.9g 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 0.44g 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 (Tomato Powder: 862mcg vs 0mcg), Vitamin C (Tomato Powder: 117mg vs 0mg), Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Tomato Powder: 1.95mg vs 0.037mg), Calcium (Tomato Powder: 166mg vs 10mg), Copper (Tomato Powder: 1.24mg vs 0.075mg).
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. Tomato Powder fits a high-fiber diet.