Fish TilapiavsFlour Rice Brown
🎯When to Eat What
Goal-based picks for Fish Tilapia vs Flour Rice Brown
Go with Fish Tilapia at just 96 kcal per 100g — 74% 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.
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 | Fish Tilapia | Flour Rice Brown | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 365kcal18% | <0.1kcal |
| Protein | 20g40% | 7.2g14% | +13g |
| Total Fat | 1.7g2% | 3.9g5% | <0.1g |
| Saturated Fat | 0.58g3% | — | — |
| Cholesterol | 50mg17% | — | — |
| Carbohydrates | 0g0% | 76g27% | <0.1g |
| Dietary Fiber | 0g0% | — | — |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | — | — |
| Vitamin C | 0mg0% | — | — |
| Vitamin D | 3.1mcg16% | — | — |
| Vitamin E | 0.40mg3% | — | — |
| Vitamin K | 1.4mcg1% | — | — |
| Vitamin B6 | 0.16mg10% | 0.13mg8% | +<0.1mg |
| Vitamin B12 | 1.6mcg66% | — | — |
| Folate | 24mcg6% | — | — |
| Thiamin (B1) | <0.1mg3% | 0.32mg27% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg1% | +<0.1mg |
| Niacin (B3) | 3.9mg24% | 6.0mg37% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 1.0mg0% | +51mg |
| Calcium | 10mg1% | 10mg1% | — |
| Iron | 0.56mg3% | 1.5mg8% | <0.1mg |
| Potassium | 302mg6% | 265mg6% | +37mg |
| Phosphorus | 170mg14% | 319mg26% | <0.1mg |
| Magnesium | 27mg6% | 124mg30% | <0.1mg |
| Zinc | 0.33mg3% | 1.9mg17% | <0.1mg |
| Copper | <0.1mg8% | 0.29mg32% | <0.1mg |
| Manganese | <0.1mg2% | 2.8mg123% | <0.1mg |
| Selenium | 42mcg76% | 9.7mcg18% | +32mcg |
🔬Nutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 365 kcal for Flour Rice Brown — that's 280% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 7.19g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Flour Rice Brown has more fat (3.85g 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 Thiamin (B1) (Flour Rice Brown: 0.322mg vs 0.041mg), Riboflavin (B2) (Fish Tilapia: 0.063mg vs 0.008mg), Niacin (B3) (Flour Rice Brown: 5.99mg vs 3.9mg).
Key Minerals: Notable mineral differences include Manganese (Flour Rice Brown: 2.84mg vs 0.037mg), Sodium (Fish Tilapia: 52mg vs 1mg), Zinc (Flour Rice Brown: 1.91mg vs 0.33mg).
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. Both fit a low-sodium diet.