Fish TilapiavsFish Tuna Salad
🎯When to Eat What
Goal-based picks for Fish Tilapia vs Fish Tuna Salad
Go with Fish Tilapia at just 96 kcal per 100g — 49% fewer calories.
Fish Tilapia packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Fish Tilapia is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Fish Tilapia provides 302mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Fish Tilapia edges ahead overall with more protein, more potassium — making it the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tilapia | Fish Tuna Salad | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 187kcal9% | <0.1kcal |
| Protein | 20g40% | 16g32% | +4.1g |
| Total Fat | 1.7g2% | 9.3g12% | <0.1g |
| Saturated Fat | 0.58g3% | 1.5g8% | <0.1g |
| Cholesterol | 50mg17% | 13mg4% | +37mg |
| Carbohydrates | 0g0% | 9.4g3% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 24mcg3% | <0.1mcg |
| Vitamin C | 0mg0% | 2.2mg2% | <0.1mg |
| Vitamin D | 3.1mcg16% | — | — |
| Vitamin E | 0.40mg3% | — | — |
| Vitamin K | 1.4mcg1% | — | — |
| Vitamin B6 | 0.16mg10% | <0.1mg5% | +<0.1mg |
| Vitamin B12 | 1.6mcg66% | 1.2mcg50% | +0.38mcg |
| Folate | 24mcg6% | 8.0mcg2% | +16mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 402mg17% | <0.1mg |
| Calcium | 10mg1% | 17mg1% | <0.1mg |
| Iron | 0.56mg3% | 1.0mg6% | <0.1mg |
| Potassium | 302mg6% | 178mg4% | +124mg |
| Phosphorus | 170mg14% | 178mg14% | <0.1mg |
| Magnesium | 27mg6% | 19mg5% | +8.0mg |
| Zinc | 0.33mg3% | 0.56mg5% | <0.1mg |
| Copper | <0.1mg8% | 0.14mg16% | <0.1mg |
| Manganese | <0.1mg2% | <0.1mg2% | <0.1mg |
| Selenium | 42mcg76% | 41mcg75% | +0.60mcg |
🔬Nutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 187 kcal for Fish Tuna Salad — that's 95% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 16g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Fish Tuna Salad has more fat (9.26g 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 A (Fish Tuna Salad: 24mcg vs 0mcg), Vitamin C (Fish Tuna Salad: 2.2mg vs 0mg), Folate (Fish Tilapia: 24mcg vs 8mcg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 52mg), Copper (Fish Tuna Salad: 0.145mg vs 0.075mg), Iron (Fish Tuna Salad: 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.