Fish TilapiavsLemon Peel
ðŊWhen to Eat What
Goal-based picks for Fish Tilapia vs Lemon Peel
Go with Lemon Peel at just 47 kcal per 100g â 51% fewer calories.
Fish Tilapia will keep you satisfied longer with 20.1g protein â 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) â the better pick for muscle growth and recovery.
Lemon Peel is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Fish Tilapia provides 302mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Lemon Peel provides 134mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tilapia | Lemon Peel | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 96kcal5% | 47kcal2% | +49kcal |
| Protein | 20g40% | 1.5g3% | +19g |
| Total Fat | 1.7g2% | 0.30g0% | +1.4g |
| Saturated Fat | 0.58g3% | <0.1g0% | +0.55g |
| Trans Fat | â | 0g | â |
| Cholesterol | 50mg17% | 0mg0% | +50mg |
| Carbohydrates | 0g0% | 16g6% | <0.1g |
| Dietary Fiber | 0g0% | 11g38% | <0.1g |
| Sugars | 0g | 4.2g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 129mg143% | <0.1mg |
| Vitamin D | 3.1mcg16% | 0mcg0% | +3.1mcg |
| Vitamin E | 0.40mg3% | 0.25mg2% | +0.15mg |
| Vitamin K | 1.4mcg1% | 0mcg0% | +1.4mcg |
| Vitamin B6 | 0.16mg10% | 0.17mg10% | <0.1mg |
| Vitamin B12 | 1.6mcg66% | 0mcg0% | +1.6mcg |
| Folate | 24mcg6% | 13mcg3% | +11mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg5% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg6% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 0.40mg3% | +3.5mg |
| ðķMinerals | |||
| Sodium | 52mg2% | 6.0mg0% | +46mg |
| Calcium | 10mg1% | 134mg10% | <0.1mg |
| Iron | 0.56mg3% | 0.80mg4% | <0.1mg |
| Potassium | 302mg6% | 160mg3% | +142mg |
| Phosphorus | 170mg14% | 12mg1% | +158mg |
| Magnesium | 27mg6% | 15mg4% | +12mg |
| Zinc | 0.33mg3% | 0.25mg2% | +<0.1mg |
| Copper | <0.1mg8% | <0.1mg10% | <0.1mg |
| Manganese | <0.1mg2% | â | â |
| Selenium | 42mcg76% | 0.70mcg1% | +41mcg |
ðŽNutritional Analysis
Calories: Lemon Peel is significantly lower in calories at just 47 kcal per 100g compared to 96 kcal for Fish Tilapia â that's 104% fewer calories, making Lemon Peel the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 1.5g 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 0.3g per 100g), but the combination of fat and protein makes it more satiating â 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 (Lemon Peel: 3mcg vs 0mcg), Vitamin C (Lemon Peel: 129mg vs 0mg), Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Fish Tilapia: 41.8mcg vs 0.7mcg), Calcium (Lemon Peel: 134mg vs 10mg), Phosphorus (Fish Tilapia: 170mg vs 12mg).
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. Lemon Peel fits a high-fiber diet.