95% Lean Ground Beef (Raw)vsTilapia (Raw)
95% Lean Ground Beef (Raw) has 137 calories and 21g protein per 100g. Tilapia (Raw) has 96 calories and 20g protein per 100g 95% Lean Ground Beef (Raw) has more protein, Tilapia (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for 95% Lean Ground Beef (Raw) vs Tilapia (Raw)
Go with Tilapia (Raw) at just 96 kcal per 100g — 30% fewer calories.
95% Lean Ground Beef (Raw) will keep you satisfied longer with 21.4g protein, 5g fat — fat and protein slow digestion while fiber adds bulk.
Tilapia (Raw) packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Tilapia (Raw) is the heart-friendlier option with lower saturated fat, less sodium.
95% Lean Ground Beef (Raw) has 2.4mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
95% Lean Ground Beef (Raw)
Relatively high in cholesterol at 62mg per 100g.
Tilapia (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beef Ground 95% Lean Meat / 5% Fat | Fish Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 137kcal7% | 96kcal5% | +41kcal |
| Protein | 21g43% | 20g40% | +1.3g |
| Total Fat | 5.0g6% | 1.7g2% | +3.3g |
| Saturated Fat | 2.2g11% | 0.58g3% | +1.6g |
| Trans Fat | 0.22g | — | — |
| Cholesterol | 62mg21% | 50mg17% | +12mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 4.0mcg0% | 0mcg0% | +4.0mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0.10mcg1% | 3.1mcg16% | <0.1mcg |
| Vitamin E | 0.17mg1% | 0.40mg3% | <0.1mg |
| Vitamin K | 0.30mcg0% | 1.4mcg1% | <0.1mcg |
| Vitamin B6 | 0.39mg23% | 0.16mg10% | +0.23mg |
| Vitamin B12 | 2.2mcg93% | 1.6mcg66% | +0.66mcg |
| Folate | 5.0mcg1% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg3% | — |
| Riboflavin (B2) | 0.15mg12% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 5.5mg34% | 3.9mg24% | +1.6mg |
| 🔶Minerals | |||
| Sodium | 66mg3% | 52mg2% | +14mg |
| Calcium | 9.0mg1% | 10mg1% | <0.1mg |
| Iron | 2.4mg13% | 0.56mg3% | +1.8mg |
| Potassium | 346mg7% | 302mg6% | +44mg |
| Phosphorus | 198mg16% | 170mg14% | +28mg |
| Magnesium | 22mg5% | 27mg6% | <0.1mg |
| Zinc | 5.1mg46% | 0.33mg3% | +4.8mg |
| Copper | <0.1mg9% | <0.1mg8% | +<0.1mg |
| Manganese | <0.1mg0% | <0.1mg2% | <0.1mg |
| Selenium | 17mcg32% | 42mcg76% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tilapia (Raw) is significantly lower in calories at just 96 kcal per 100g compared to 137 kcal for 95% Lean Ground Beef (Raw) — that's 43% fewer calories, making Tilapia (Raw) the better choice for calorie-conscious diets.
Protein: 95% Lean Ground Beef (Raw) has more protein per 100g (21.4g vs 20.1g), but Tilapia (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: 95% Lean Ground Beef (Raw) has more fat (5g vs 1.7g 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. Tilapia (Raw) has less saturated fat (0.585g vs 2.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (95% Lean Ground Beef (Raw): 4mcg vs 0mcg), Vitamin D (Tilapia (Raw): 3.1mcg vs 0.1mcg), Vitamin K (Tilapia (Raw): 1.4mcg vs 0.3mcg).
Key Minerals: Notable mineral differences include Zinc (95% Lean Ground Beef (Raw): 5.09mg vs 0.33mg), Iron (95% Lean Ground Beef (Raw): 2.38mg vs 0.56mg), Manganese (Tilapia (Raw): 0.037mg vs 0.01mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Tilapia (Raw) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, 95% Lean Ground Beef (Raw) or Tilapia (Raw)?
- 95% Lean Ground Beef (Raw) has more protein with 21.4g per 100g compared to 20.1g for Tilapia (Raw).
- Which is lower in calories, 95% Lean Ground Beef (Raw) or Tilapia (Raw)?
- Tilapia (Raw) is lower in calories with 96 kcal per 100g versus 137 kcal.
- Is 95% Lean Ground Beef (Raw) or Tilapia (Raw) healthier?
- It depends on your goals. 95% Lean Ground Beef (Raw) has 137 calories and 21.4g protein per 100g, while Tilapia (Raw) has 96 calories and 20.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, 95% Lean Ground Beef (Raw) or Tilapia (Raw)?
- Tilapia (Raw) is leaner with 1.7g of fat per 100g compared to 5g.