Bread PotatovsFish Tilapia
ðŊWhen to Eat What
Goal-based picks for Bread Potato vs Fish Tilapia
Go with Fish Tilapia at just 96 kcal per 100g â 64% fewer calories.
Bread Potato will keep you satisfied longer with 6.3g fiber, 12.5g protein, 3.13g fat 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.
Bread Potato is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Bread Potato provides 718mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Bread Potato provides 188mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Bread Potato | Fish Tilapia | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 266kcal13% | 96kcal5% | +170kcal |
| Protein | 13g25% | 20g40% | <0.1g |
| Total Fat | 3.1g4% | 1.7g2% | +1.4g |
| Saturated Fat | 0g0% | 0.58g3% | <0.1g |
| Trans Fat | 0g | â | â |
| Cholesterol | 0mg0% | 50mg17% | <0.1mg |
| Carbohydrates | 47g17% | 0g0% | +47g |
| Dietary Fiber | 6.3g23% | 0g0% | +6.3g |
| Sugars | 9.4g | 0g | +9.4g |
| âĻVitamins | |||
| Vitamin A | 24mcg3% | 0mcg0% | +24mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0.10mcg1% | 3.1mcg16% | <0.1mcg |
| Vitamin E | 0.47mg3% | 0.40mg3% | +<0.1mg |
| Vitamin K | 6.8mcg6% | 1.4mcg1% | +5.4mcg |
| Vitamin B6 | 0.23mg14% | 0.16mg10% | +<0.1mg |
| Vitamin B12 | 0.15mcg6% | 1.6mcg66% | <0.1mcg |
| Folate | 126mcg32% | 24mcg6% | +102mcg |
| Thiamin (B1) | 0.19mg16% | <0.1mg3% | +0.15mg |
| Riboflavin (B2) | 0.11mg8% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 1.3mg8% | 3.9mg24% | <0.1mg |
| ðķMinerals | |||
| Sodium | 375mg16% | 52mg2% | +323mg |
| Calcium | 188mg14% | 10mg1% | +178mg |
| Iron | 2.3mg13% | 0.56mg3% | +1.7mg |
| Potassium | 718mg15% | 302mg6% | +416mg |
| Phosphorus | 369mg30% | 170mg14% | +199mg |
| Magnesium | 28mg7% | 27mg6% | +1.0mg |
| Zinc | 1.4mg13% | 0.33mg3% | +1.1mg |
| Copper | <0.1mg10% | <0.1mg8% | +<0.1mg |
| Manganese | 0.25mg11% | <0.1mg2% | +0.22mg |
| Selenium | 9.5mcg17% | 42mcg76% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 266 kcal for Bread Potato â that's 177% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 12.5g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Bread Potato has more fat (3.13g vs 1.7g per 100g), but the combination of fat and protein makes it more satiating â 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 (Bread Potato: 24mcg vs 0mcg), Vitamin D (Fish Tilapia: 3.1mcg vs 0.1mcg), Vitamin B12 (Fish Tilapia: 1.58mcg vs 0.15mcg).
Key Minerals: Notable mineral differences include Calcium (Bread Potato: 188mg vs 10mg), Sodium (Bread Potato: 375mg vs 52mg), Manganese (Bread Potato: 0.253mg vs 0.037mg).
Diet Suitability: Fish Tilapia fits a low-carb or keto diet. Fish Tilapia fits a high-protein diet. Fish Tilapia fits a low-fat diet. Fish Tilapia fits a low-sodium diet. Bread Potato fits a high-fiber diet.