Fish TilapiavsHam Minced
🎯When to Eat What
Goal-based picks for Fish Tilapia vs Ham Minced
Go with Fish Tilapia at just 96 kcal per 100g — 63% fewer calories.
Ham Minced will keep you satisfied longer with 16.3g protein, 20.7g fat — 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 is the heart-friendlier option with lower saturated fat, less sodium.
Fish Tilapia edges ahead overall with more protein, less saturated fat — making it the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tilapia | Ham Minced | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 263kcal13% | <0.1kcal |
| Protein | 20g40% | 16g33% | +3.8g |
| Total Fat | 1.7g2% | 21g27% | <0.1g |
| Saturated Fat | 0.58g3% | 7.2g36% | <0.1g |
| Cholesterol | 50mg17% | 70mg23% | <0.1mg |
| Carbohydrates | 0g0% | 1.8g1% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 3.1mcg16% | 0.70mcg3% | +2.4mcg |
| Vitamin E | 0.40mg3% | 0.27mg2% | +0.13mg |
| Vitamin K | 1.4mcg1% | 0mcg0% | +1.4mcg |
| Vitamin B6 | 0.16mg10% | 0.26mg15% | <0.1mg |
| Vitamin B12 | 1.6mcg66% | 0.95mcg40% | +0.63mcg |
| Folate | 24mcg6% | 1.0mcg0% | +23mcg |
| Thiamin (B1) | <0.1mg3% | 0.71mg59% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 4.2mg26% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 1240mg54% | <0.1mg |
| Calcium | 10mg1% | 10mg1% | — |
| Iron | 0.56mg3% | 0.79mg4% | <0.1mg |
| Potassium | 302mg6% | 311mg7% | <0.1mg |
| Phosphorus | 170mg14% | 157mg13% | +13mg |
| Magnesium | 27mg6% | 16mg4% | +11mg |
| Zinc | 0.33mg3% | 1.9mg17% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg9% | <0.1mg |
| Manganese | <0.1mg2% | <0.1mg1% | +<0.1mg |
| Selenium | 42mcg76% | 20mcg36% | +22mcg |
🔬Nutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 263 kcal for Ham Minced — that's 174% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 16.3g 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 20.7g. Fish Tilapia has less saturated fat (0.585g vs 7.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Fish Tilapia: 1.4mcg vs 0mcg), Folate (Fish Tilapia: 24mcg vs 1mcg), Thiamin (B1) (Ham Minced: 0.712mg vs 0.041mg).
Key Minerals: Notable mineral differences include Sodium (Ham Minced: 1240mg vs 52mg), Zinc (Ham Minced: 1.9mg vs 0.33mg), Selenium (Fish Tilapia: 41.8mcg vs 20mcg).
Diet Suitability: Both fit 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.