Couscous DryvsFish Tilapia
🎯When to Eat What
Goal-based picks for Couscous Dry vs Fish Tilapia
Go with Fish Tilapia at just 96 kcal per 100g — 74% fewer calories.
Fish Tilapia packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Couscous Dry is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Fish Tilapia provides 302mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Fish Tilapia has only 0g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Couscous Dry | Fish Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 376kcal19% | 96kcal5% | +280kcal |
| Protein | 13g26% | 20g40% | <0.1g |
| Total Fat | 0.64g1% | 1.7g2% | <0.1g |
| Saturated Fat | 0.12g1% | 0.58g3% | <0.1g |
| Cholesterol | 0mg0% | 50mg17% | <0.1mg |
| Carbohydrates | 77g28% | 0g0% | +77g |
| Dietary Fiber | 5.0g18% | 0g0% | +5.0g |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 3.1mcg16% | <0.1mcg |
| Vitamin E | — | 0.40mg3% | — |
| Vitamin K | — | 1.4mcg1% | — |
| Vitamin B6 | 0.11mg6% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 0mcg0% | 1.6mcg66% | <0.1mcg |
| Folate | 20mcg5% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | 0.16mg14% | <0.1mg3% | +0.12mg |
| Riboflavin (B2) | <0.1mg6% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 3.5mg22% | 3.9mg24% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 10mg0% | 52mg2% | <0.1mg |
| Calcium | 24mg2% | 10mg1% | +14mg |
| Iron | 1.1mg6% | 0.56mg3% | +0.52mg |
| Potassium | 166mg4% | 302mg6% | <0.1mg |
| Phosphorus | 170mg14% | 170mg14% | — |
| Magnesium | 44mg10% | 27mg6% | +17mg |
| Zinc | 0.83mg8% | 0.33mg3% | +0.50mg |
| Copper | 0.25mg27% | <0.1mg8% | +0.17mg |
| Manganese | 0.78mg34% | <0.1mg2% | +0.74mg |
| Selenium | — | 42mcg76% | — |
🔬Nutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 376 kcal for Couscous Dry — that's 292% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 12.8g 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 0.64g 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) (Couscous Dry: 0.163mg vs 0.041mg).
Key Minerals: Notable mineral differences include Manganese (Couscous Dry: 0.78mg vs 0.037mg), Sodium (Fish Tilapia: 52mg vs 10mg), Copper (Couscous Dry: 0.247mg vs 0.075mg).
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.