Fish TilapiavsLettuce Red Leaf
🎯When to Eat What
Goal-based picks for Fish Tilapia vs Lettuce Red Leaf
Go with Lettuce Red Leaf at just 13 kcal per 100g — 86% 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.
Lettuce Red Leaf is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
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 | Lettuce Red Leaf | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 13kcal1% | +83kcal |
| Protein | 20g40% | 1.3g3% | +19g |
| Total Fat | 1.7g2% | 0.22g0% | +1.5g |
| Saturated Fat | 0.58g3% | <0.1g0% | +0.56g |
| Trans Fat | — | 0g | — |
| Cholesterol | 50mg17% | 0mg0% | +50mg |
| Carbohydrates | 0g0% | 2.3g1% | <0.1g |
| Dietary Fiber | 0g0% | 0.90g3% | <0.1g |
| Sugars | 0g | 0.48g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 375mcg42% | <0.1mcg |
| Vitamin C | 0mg0% | 3.7mg4% | <0.1mg |
| Vitamin D | 3.1mcg16% | 0mcg0% | +3.1mcg |
| Vitamin E | 0.40mg3% | 0.15mg1% | +0.25mg |
| Vitamin K | 1.4mcg1% | 140mcg117% | <0.1mcg |
| Vitamin B6 | 0.16mg10% | 0.10mg6% | +<0.1mg |
| Vitamin B12 | 1.6mcg66% | 0mcg0% | +1.6mcg |
| Folate | 24mcg6% | 36mcg9% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg5% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg6% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 0.32mg2% | +3.6mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 25mg1% | +27mg |
| Calcium | 10mg1% | 33mg3% | <0.1mg |
| Iron | 0.56mg3% | 1.2mg7% | <0.1mg |
| Potassium | 302mg6% | 187mg4% | +115mg |
| Phosphorus | 170mg14% | 28mg2% | +142mg |
| Magnesium | 27mg6% | 12mg3% | +15mg |
| Zinc | 0.33mg3% | 0.20mg2% | +0.13mg |
| Copper | <0.1mg8% | <0.1mg3% | +<0.1mg |
| Manganese | <0.1mg2% | 0.20mg9% | <0.1mg |
| Selenium | 42mcg76% | 1.5mcg3% | +40mcg |
🔬Nutritional Analysis
Calories: Lettuce Red Leaf is significantly lower in calories at just 13 kcal per 100g compared to 96 kcal for Fish Tilapia — that's 638% fewer calories, making Lettuce Red Leaf the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 1.33g 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 0.22g 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 (Lettuce Red Leaf: 375mcg vs 0mcg), Vitamin C (Lettuce Red Leaf: 3.7mg vs 0mg), Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Fish Tilapia: 41.8mcg vs 1.5mcg), Phosphorus (Fish Tilapia: 170mg vs 28mg), Manganese (Lettuce Red Leaf: 0.203mg vs 0.037mg).
Diet Suitability: Both fit 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.