Bread PotatovsFish Lingcod
🎯When to Eat What
Goal-based picks for Bread Potato vs Fish Lingcod
Go with Fish Lingcod at just 85 kcal per 100g — 68% fewer calories.
Bread Potato will keep you satisfied longer with 6.3g fiber, 12.5g protein, 3.13g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Bread Potato's natural fat (3.13g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Fish Lingcod packs 17.7g of protein per 100g (83% of calories from protein) — the better pick for muscle growth and recovery.
Bread Potato is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Bread Potato provides 718mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Bread Potato | Fish Lingcod | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 266kcal13% | 85kcal4% | +181kcal |
| Protein | 13g25% | 18g35% | <0.1g |
| Total Fat | 3.1g4% | 1.1g1% | +2.1g |
| Saturated Fat | 0g0% | 0.20g1% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 52mg17% | <0.1mg |
| Carbohydrates | 47g17% | 0g0% | +47g |
| Dietary Fiber | 6.3g23% | 0g0% | +6.3g |
| Sugars | 9.4g | — | — |
| ✨Vitamins | |||
| Vitamin A | 24mcg3% | 15mcg2% | +9.0mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0.10mcg1% | — | — |
| Vitamin E | 0.47mg3% | — | — |
| Vitamin K | 6.8mcg6% | — | — |
| Vitamin B6 | 0.23mg14% | 0.30mg18% | <0.1mg |
| Vitamin B12 | 0.15mcg6% | 3.6mcg150% | <0.1mcg |
| Folate | 126mcg32% | 9.0mcg2% | +117mcg |
| Thiamin (B1) | 0.19mg16% | <0.1mg3% | +0.16mg |
| Riboflavin (B2) | 0.11mg8% | 0.11mg9% | <0.1mg |
| Niacin (B3) | 1.3mg8% | 1.9mg12% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 375mg16% | 59mg3% | +316mg |
| Calcium | 188mg14% | 14mg1% | +174mg |
| Iron | 2.3mg13% | 0.32mg2% | +1.9mg |
| Potassium | 718mg15% | 437mg9% | +281mg |
| Phosphorus | 369mg30% | 201mg16% | +168mg |
| Magnesium | 28mg7% | 26mg6% | +2.0mg |
| Zinc | 1.4mg13% | 0.45mg4% | +0.99mg |
| Copper | <0.1mg10% | <0.1mg3% | +<0.1mg |
| Manganese | 0.25mg11% | <0.1mg1% | +0.23mg |
| Selenium | 9.5mcg17% | 37mcg66% | <0.1mcg |
🔬Nutritional Analysis
Calories: Fish Lingcod is significantly lower in calories at just 85 kcal per 100g compared to 266 kcal for Bread Potato — that's 213% fewer calories, making Fish Lingcod the better choice for calorie-conscious diets.
Protein: Fish Lingcod provides more protein with 17.7g versus 12.5g per 100g. In terms of protein-to-calorie efficiency, Fish Lingcod offers better value for building and maintaining muscle.
Fat: Bread Potato has more fat (3.13g vs 1.06g 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 B12 (Fish Lingcod: 3.6mcg vs 0.15mcg), Folate (Bread Potato: 126mcg vs 9mcg), Thiamin (B1) (Bread Potato: 0.188mg vs 0.03mg).
Key Minerals: Notable mineral differences include Calcium (Bread Potato: 188mg vs 14mg), Manganese (Bread Potato: 0.253mg vs 0.02mg), Iron (Bread Potato: 2.25mg vs 0.32mg).
Diet Suitability: Fish Lingcod fits a low-carb or keto diet. Fish Lingcod fits a low-fat diet. Fish Lingcod fits a low-sodium diet. Bread Potato fits a high-fiber diet.