Egg WholevsFish Tilapia
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Fish Tilapia
Go with Fish Tilapia at just 96 kcal per 100g â 83% fewer calories.
Egg Whole will keep you satisfied longer with 48.1g protein, 39.8g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Egg Whole packs 48.1g of protein per 100g (33% of calories from protein) â the better pick for muscle growth and recovery.
Egg Whole has 1700mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people â it's saturated and trans fats that matter more.
Egg Whole provides 468mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Egg Whole provides 220mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Egg Whole | Fish Tilapia | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 96kcal5% | +479kcal |
| Protein | 48g96% | 20g40% | +28g |
| Total Fat | 40g51% | 1.7g2% | +38g |
| Saturated Fat | â | 0.58g3% | â |
| Cholesterol | 1700mg567% | 50mg17% | +1650mg |
| Carbohydrates | 1.9g1% | 0g0% | +1.9g |
| Dietary Fiber | â | 0g0% | â |
| Sugars | â | 0g | â |
| âĻVitamins | |||
| Vitamin A | â | 0mcg0% | â |
| Vitamin C | â | 0mg0% | â |
| Vitamin D | 9.7mcg49% | 3.1mcg16% | +6.6mcg |
| Vitamin E | â | 0.40mg3% | â |
| Vitamin K | â | 1.4mcg1% | â |
| Vitamin B6 | â | 0.16mg10% | â |
| Vitamin B12 | â | 1.6mcg66% | â |
| Folate | â | 24mcg6% | â |
| Thiamin (B1) | â | <0.1mg3% | â |
| Riboflavin (B2) | â | <0.1mg5% | â |
| Niacin (B3) | â | 3.9mg24% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 52mg2% | +433mg |
| Calcium | 220mg17% | 10mg1% | +210mg |
| Iron | 7.0mg39% | 0.56mg3% | +6.4mg |
| Potassium | 468mg10% | 302mg6% | +166mg |
| Phosphorus | 770mg62% | 170mg14% | +600mg |
| Magnesium | 45mg11% | 27mg6% | +18mg |
| Zinc | 5.0mg46% | 0.33mg3% | +4.7mg |
| Copper | 0mg0% | <0.1mg8% | <0.1mg |
| Manganese | 0mg0% | <0.1mg2% | <0.1mg |
| Selenium | â | 42mcg76% | â |
ðŽNutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 575 kcal for Egg Whole â that's 499% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 20.1g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Fish Tilapia is the leaner option with 1.7g of total fat per 100g compared to 39.8g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Egg Whole: 9.7mcg vs 3.1mcg).
Key Minerals: Notable mineral differences include Copper (Fish Tilapia: 0.075mg vs 0mg), Manganese (Fish Tilapia: 0.037mg vs 0mg), Calcium (Egg Whole: 220mg vs 10mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Fish Tilapia fits a low-fat diet. Fish Tilapia fits a low-sodium diet.