Brussels SproutsvsFish Tilapia
🎯When to Eat What
Goal-based picks for Brussels Sprouts vs Fish Tilapia
Go with Brussels Sprouts at just 43 kcal per 100g — 55% fewer calories.
Fish Tilapia will keep you satisfied longer with 20.1g protein — 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) — the better pick for muscle growth and recovery.
Brussels Sprouts is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Brussels Sprouts provides 389mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Brussels Sprouts delivers 85mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Brussels Sprouts | Fish Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 96kcal5% | <0.1kcal |
| Protein | 3.4g7% | 20g40% | <0.1g |
| Total Fat | 0.30g0% | 1.7g2% | <0.1g |
| Saturated Fat | <0.1g0% | 0.58g3% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 50mg17% | <0.1mg |
| Carbohydrates | 8.9g3% | 0g0% | +8.9g |
| Dietary Fiber | 3.8g14% | 0g0% | +3.8g |
| Sugars | 2.2g | 0g | +2.2g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 0mcg0% | +38mcg |
| Vitamin C | 85mg94% | 0mg0% | +85mg |
| Vitamin D | 0mcg0% | 3.1mcg16% | <0.1mcg |
| Vitamin E | 0.88mg6% | 0.40mg3% | +0.48mg |
| Vitamin K | 177mcg148% | 1.4mcg1% | +176mcg |
| Vitamin B6 | 0.22mg13% | 0.16mg10% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 1.6mcg66% | <0.1mcg |
| Folate | 61mcg15% | 24mcg6% | +37mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.74mg5% | 3.9mg24% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 25mg1% | 52mg2% | <0.1mg |
| Calcium | 42mg3% | 10mg1% | +32mg |
| Iron | 1.4mg8% | 0.56mg3% | +0.84mg |
| Potassium | 389mg8% | 302mg6% | +87mg |
| Phosphorus | 69mg6% | 170mg14% | <0.1mg |
| Magnesium | 23mg5% | 27mg6% | <0.1mg |
| Zinc | 0.42mg4% | 0.33mg3% | +<0.1mg |
| Copper | <0.1mg8% | <0.1mg8% | <0.1mg |
| Manganese | 0.34mg15% | <0.1mg2% | +0.30mg |
| Selenium | 1.6mcg3% | 42mcg76% | <0.1mcg |
🔬Nutritional Analysis
Calories: Brussels Sprouts is significantly lower in calories at just 43 kcal per 100g compared to 96 kcal for Fish Tilapia — that's 123% fewer calories, making Brussels Sprouts the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 3.38g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Fish Tilapia has more fat (1.7g vs 0.3g 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 A (Brussels Sprouts: 38mcg vs 0mcg), Vitamin C (Brussels Sprouts: 85mg vs 0mg), Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Fish Tilapia: 41.8mcg vs 1.6mcg), Manganese (Brussels Sprouts: 0.337mg vs 0.037mg), Calcium (Brussels Sprouts: 42mg vs 10mg).
Diet Suitability: Fish Tilapia fits a low-carb or keto diet. Fish Tilapia fits a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet.