Fish TilapiavsFlour Rice White Unenriched
🎯When to Eat What
Goal-based picks for Fish Tilapia vs Flour Rice White Unenriched
Go with Fish Tilapia at just 96 kcal per 100g — 73% 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.
Flour Rice White Unenriched with 80g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
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 | Fish Tilapia | Flour Rice White Unenriched | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 359kcal18% | <0.1kcal |
| Protein | 20g40% | 6.9g14% | +13g |
| Total Fat | 1.7g2% | 1.3g2% | +0.40g |
| Saturated Fat | 0.58g3% | — | — |
| Cholesterol | 50mg17% | — | — |
| Carbohydrates | 0g0% | 80g29% | <0.1g |
| Dietary Fiber | 0g0% | 0.50g2% | <0.1g |
| 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% | <0.1mg3% | +0.11mg |
| Vitamin B12 | 1.6mcg66% | — | — |
| Folate | 24mcg6% | 16mcg4% | +8.0mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg8% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0mg0% | +<0.1mg |
| Niacin (B3) | 3.9mg24% | 1.3mg8% | +2.6mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 5.0mg0% | +47mg |
| Calcium | 10mg1% | 6.0mg0% | +4.0mg |
| Iron | 0.56mg3% | 0.22mg1% | +0.34mg |
| Potassium | 302mg6% | 75mg2% | +227mg |
| Phosphorus | 170mg14% | 94mg8% | +76mg |
| Magnesium | 27mg6% | 23mg5% | +4.1mg |
| Zinc | 0.33mg3% | 1.2mg11% | <0.1mg |
| Copper | <0.1mg8% | 0.21mg23% | <0.1mg |
| Manganese | <0.1mg2% | 0.89mg39% | <0.1mg |
| Selenium | 42mcg76% | 5.3mcg10% | +37mcg |
🔬Nutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 359 kcal for Flour Rice White Unenriched — that's 274% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 6.94g 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 1.3g 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 Riboflavin (B2) (Fish Tilapia: 0.063mg vs 0mg), Vitamin B6 (Fish Tilapia: 0.162mg vs 0.052mg), Niacin (B3) (Fish Tilapia: 3.9mg vs 1.25mg).
Key Minerals: Notable mineral differences include Manganese (Flour Rice White Unenriched: 0.892mg vs 0.037mg), Sodium (Fish Tilapia: 52mg vs 5mg), Selenium (Fish Tilapia: 41.8mcg vs 5.3mcg).
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.