Beans BlackvsFish Tilapia
ðŊWhen to Eat What
Goal-based picks for Beans Black vs Fish Tilapia
Go with Fish Tilapia at just 96 kcal per 100g â 72% fewer calories.
Beans Black will keep you satisfied longer with 15.5g fiber, 21.6g protein â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Beans Black is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Beans Black provides 1480mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Beans Black provides 123mg 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 | Beans Black | Fish Tilapia | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 341kcal17% | 96kcal5% | +245kcal |
| Protein | 22g43% | 20g40% | +1.5g |
| Total Fat | 1.4g2% | 1.7g2% | <0.1g |
| Saturated Fat | 0.37g2% | 0.58g3% | <0.1g |
| Trans Fat | 0g | â | â |
| Cholesterol | 0mg0% | 50mg17% | <0.1mg |
| Carbohydrates | 62g23% | 0g0% | +62g |
| Dietary Fiber | 16g55% | 0g0% | +16g |
| Sugars | 2.1g | 0g | +2.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | â |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 3.1mcg16% | <0.1mcg |
| Vitamin E | 0.21mg1% | 0.40mg3% | <0.1mg |
| Vitamin K | 5.6mcg5% | 1.4mcg1% | +4.2mcg |
| Vitamin B6 | 0.29mg17% | 0.16mg10% | +0.12mg |
| Vitamin B12 | 0mcg0% | 1.6mcg66% | <0.1mcg |
| Folate | 444mcg111% | 24mcg6% | +420mcg |
| Thiamin (B1) | 0.90mg75% | <0.1mg3% | +0.86mg |
| Riboflavin (B2) | 0.19mg15% | <0.1mg5% | +0.13mg |
| Niacin (B3) | 2.0mg12% | 3.9mg24% | <0.1mg |
| ðķMinerals | |||
| Sodium | 5.0mg0% | 52mg2% | <0.1mg |
| Calcium | 123mg9% | 10mg1% | +113mg |
| Iron | 5.0mg28% | 0.56mg3% | +4.5mg |
| Potassium | 1480mg31% | 302mg6% | +1178mg |
| Phosphorus | 352mg28% | 170mg14% | +182mg |
| Magnesium | 171mg41% | 27mg6% | +144mg |
| Zinc | 3.6mg33% | 0.33mg3% | +3.3mg |
| Copper | 0.84mg93% | <0.1mg8% | +0.77mg |
| Manganese | 1.1mg46% | <0.1mg2% | +1.0mg |
| Selenium | 3.2mcg6% | 42mcg76% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 341 kcal for Beans Black â that's 255% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Beans Black provides more protein with 21.6g versus 20.1g 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 Beans Black has 1.42g and Fish Tilapia has 1.7g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg), Vitamin B12 (Fish Tilapia: 1.58mcg vs 0mcg), Folate (Beans Black: 444mcg vs 24mcg).
Key Minerals: Notable mineral differences include Manganese (Beans Black: 1.06mg vs 0.037mg), Calcium (Beans Black: 123mg vs 10mg), Selenium (Fish Tilapia: 41.8mcg vs 3.2mcg).
Diet Suitability: Fish Tilapia fits a low-carb or keto diet. Both fit a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet. Beans Black fits a high-fiber diet.