Fish TilapiavsNuts Pistachio Nuts
ðŊWhen to Eat What
Goal-based picks for Fish Tilapia vs Nuts Pistachio Nuts
Go with Fish Tilapia at just 96 kcal per 100g â 83% fewer calories.
Nuts Pistachio Nuts will keep you satisfied longer with 10.6g fiber, 20.2g protein, 45.3g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Nuts Pistachio Nuts has both iron (3.92mg) and vitamin C (6mg) â vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Nuts Pistachio Nuts is the heart-friendlier option with less sodium, more fiber, more potassium.
Nuts Pistachio Nuts provides 1020mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Nuts Pistachio Nuts provides 105mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tilapia | Nuts Pistachio Nuts | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 96kcal5% | 560kcal28% | <0.1kcal |
| Protein | 20g40% | 20g40% | <0.1g |
| Total Fat | 1.7g2% | 45g58% | <0.1g |
| Saturated Fat | 0.58g3% | 5.9g30% | <0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | 50mg17% | 0mg0% | +50mg |
| Carbohydrates | 0g0% | 27g10% | <0.1g |
| Dietary Fiber | 0g0% | 11g38% | <0.1g |
| Sugars | 0g | 7.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 26mcg3% | <0.1mcg |
| Vitamin C | 0mg0% | 5.6mg6% | <0.1mg |
| Vitamin D | 3.1mcg16% | 0mcg0% | +3.1mcg |
| Vitamin E | 0.40mg3% | 2.9mg19% | <0.1mg |
| Vitamin K | 1.4mcg1% | â | â |
| Vitamin B6 | 0.16mg10% | 1.7mg100% | <0.1mg |
| Vitamin B12 | 1.6mcg66% | 0mcg0% | +1.6mcg |
| Folate | 24mcg6% | 51mcg13% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.87mg73% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.16mg12% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 1.3mg8% | +2.6mg |
| ðķMinerals | |||
| Sodium | 52mg2% | 1.0mg0% | +51mg |
| Calcium | 10mg1% | 105mg8% | <0.1mg |
| Iron | 0.56mg3% | 3.9mg22% | <0.1mg |
| Potassium | 302mg6% | 1020mg22% | <0.1mg |
| Phosphorus | 170mg14% | 490mg39% | <0.1mg |
| Magnesium | 27mg6% | 121mg29% | <0.1mg |
| Zinc | 0.33mg3% | 2.2mg20% | <0.1mg |
| Copper | <0.1mg8% | 1.3mg144% | <0.1mg |
| Manganese | <0.1mg2% | 1.2mg52% | <0.1mg |
| Selenium | 42mcg76% | 7.0mcg13% | +35mcg |
ðŽNutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 560 kcal for Nuts Pistachio Nuts â that's 483% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Fish Tilapia providing 20.1g and Nuts Pistachio Nuts providing 20.2g per 100g.
Fat: Fish Tilapia is the leaner option with 1.7g of total fat per 100g compared to 45.3g. Fish Tilapia has less saturated fat (0.585g vs 5.91g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Pistachio Nuts: 26mcg vs 0mcg), Vitamin C (Nuts Pistachio Nuts: 5.6mg vs 0mg), Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Fish Tilapia: 52mg vs 1mg), Manganese (Nuts Pistachio Nuts: 1.2mg vs 0.037mg), Copper (Nuts Pistachio Nuts: 1.3mg vs 0.075mg).
Diet Suitability: Fish Tilapia fits a low-carb or keto diet. Both fit a high-protein diet. Fish Tilapia fits a low-fat diet. Both fit a low-sodium diet. Nuts Pistachio Nuts fits a high-fiber diet.