Fish TilapiavsMuffins Oat Bran
ðŊWhen to Eat What
Goal-based picks for Fish Tilapia vs Muffins Oat Bran
Go with Fish Tilapia at just 96 kcal per 100g â 64% fewer calories.
Fish Tilapia packs 20.1g of protein per 100g (84% of calories from protein) â the better pick for muscle growth and recovery.
Muffins Oat Bran with 48g of carbs per 100g provides fast-acting energy â a good pick before a workout or when you need a quick boost.
Muffins Oat Bran is the heart-friendlier option with more fiber, more potassium.
Muffins Oat Bran provides 507mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Muffins Oat Bran provides 63mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tilapia | Muffins Oat Bran | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 96kcal5% | 270kcal14% | <0.1kcal |
| Protein | 20g40% | 7.0g14% | +13g |
| Total Fat | 1.7g2% | 7.4g9% | <0.1g |
| Saturated Fat | 0.58g3% | 1.1g5% | <0.1g |
| Cholesterol | 50mg17% | 0mg0% | +50mg |
| Carbohydrates | 0g0% | 48g18% | <0.1g |
| Dietary Fiber | 0g0% | 4.6g16% | <0.1g |
| Sugars | 0g | 8.2g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | â |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 3.1mcg16% | 0mcg0% | +3.1mcg |
| Vitamin E | 0.40mg3% | 0.66mg4% | <0.1mg |
| Vitamin K | 1.4mcg1% | 13mcg11% | <0.1mcg |
| Vitamin B6 | 0.16mg10% | 0.16mg9% | +<0.1mg |
| Vitamin B12 | 1.6mcg66% | <0.1mcg0% | +1.6mcg |
| Folate | 24mcg6% | 89mcg22% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.26mg22% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg7% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 0.42mg3% | +3.5mg |
| ðķMinerals | |||
| Sodium | 52mg2% | 393mg17% | <0.1mg |
| Calcium | 10mg1% | 63mg5% | <0.1mg |
| Iron | 0.56mg3% | 4.2mg23% | <0.1mg |
| Potassium | 302mg6% | 507mg11% | <0.1mg |
| Phosphorus | 170mg14% | 376mg30% | <0.1mg |
| Magnesium | 27mg6% | 157mg37% | <0.1mg |
| Zinc | 0.33mg3% | 1.8mg17% | <0.1mg |
| Copper | <0.1mg8% | 0.33mg37% | <0.1mg |
| Manganese | <0.1mg2% | 2.6mg114% | <0.1mg |
| Selenium | 42mcg76% | 11mcg20% | +31mcg |
ðŽNutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 270 kcal for Muffins Oat Bran â that's 181% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 7g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Muffins Oat Bran has more fat (7.4g vs 1.7g 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 D (Fish Tilapia: 3.1mcg vs 0mcg), Vitamin B12 (Fish Tilapia: 1.58mcg vs 0.01mcg), Vitamin K (Muffins Oat Bran: 13mcg vs 1.4mcg).
Key Minerals: Notable mineral differences include Manganese (Muffins Oat Bran: 2.63mg vs 0.037mg), Iron (Muffins Oat Bran: 4.2mg vs 0.56mg), Sodium (Muffins Oat Bran: 393mg vs 52mg).
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. Fish Tilapia fits a low-sodium diet.