Bread Whole-wheat Prepared From RecipevsFish Tilapia
🎯When to Eat What
Goal-based picks for Bread Whole-wheat Prepared From Recipe vs Fish Tilapia
Go with Fish Tilapia at just 96 kcal per 100g — 65% fewer calories.
Fish Tilapia packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Bread Whole-wheat Prepared From Recipe is the heart-friendlier option with more fiber, more potassium.
Fish Tilapia has only 0g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
Bread Whole-wheat Prepared From Recipe has 3.1mg of iron per 100g — important for energy levels and preventing iron-deficiency anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Bread Whole-wheat Prepared From Recipe | Fish Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 278kcal14% | 96kcal5% | +182kcal |
| Protein | 8.4g17% | 20g40% | <0.1g |
| Total Fat | 5.4g7% | 1.7g2% | +3.7g |
| Saturated Fat | 0.80g4% | 0.58g3% | +0.21g |
| Cholesterol | 0mg0% | 50mg17% | <0.1mg |
| Carbohydrates | 51g19% | 0g0% | +51g |
| Dietary Fiber | 6.0g21% | 0g0% | +6.0g |
| Sugars | 3.8g | 0g | +3.8g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 3.1mcg16% | <0.1mcg |
| Vitamin E | 0.76mg5% | 0.40mg3% | +0.36mg |
| Vitamin K | 9.4mcg8% | 1.4mcg1% | +8.0mcg |
| Vitamin B6 | 0.20mg12% | 0.16mg10% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 1.6mcg66% | <0.1mcg |
| Folate | 65mcg16% | 24mcg6% | +41mcg |
| Thiamin (B1) | 0.30mg25% | <0.1mg3% | +0.26mg |
| Riboflavin (B2) | 0.23mg17% | <0.1mg5% | +0.16mg |
| Niacin (B3) | 4.0mg25% | 3.9mg24% | +<0.1mg |
| 🔶Minerals | |||
| Sodium | 346mg15% | 52mg2% | +294mg |
| Calcium | 33mg3% | 10mg1% | +23mg |
| Iron | 3.1mg17% | 0.56mg3% | +2.5mg |
| Potassium | 314mg7% | 302mg6% | +12mg |
| Phosphorus | 187mg15% | 170mg14% | +17mg |
| Magnesium | 81mg19% | 27mg6% | +54mg |
| Zinc | 1.5mg14% | 0.33mg3% | +1.2mg |
| Copper | 0.25mg28% | <0.1mg8% | +0.18mg |
| Manganese | 1.9mg82% | <0.1mg2% | +1.8mg |
| Selenium | 39mcg70% | 42mcg76% | <0.1mcg |
🔬Nutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 278 kcal for Bread Whole-wheat Prepared From Recipe — that's 190% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 8.4g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Bread Whole-wheat Prepared From Recipe has more fat (5.4g 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.
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), Thiamin (B1) (Bread Whole-wheat Prepared From Recipe: 0.303mg vs 0.041mg).
Key Minerals: Notable mineral differences include Manganese (Bread Whole-wheat Prepared From Recipe: 1.88mg vs 0.037mg), Sodium (Bread Whole-wheat Prepared From Recipe: 346mg vs 52mg), Iron (Bread Whole-wheat Prepared From Recipe: 3.1mg vs 0.56mg).
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 Whole-wheat Prepared From Recipe fits a high-fiber diet.