Fish TilapiavsSeeds Chia Seeds
ðŊWhen to Eat What
Goal-based picks for Fish Tilapia vs Seeds Chia Seeds
Go with Fish Tilapia at just 96 kcal per 100g â 80% fewer calories.
Seeds Chia Seeds will keep you satisfied longer with 34.4g fiber, 16.5g protein, 30.7g fat 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.
Seeds Chia Seeds is the heart-friendlier option with less sodium, more fiber, more potassium.
Seeds Chia Seeds provides 407mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Seeds Chia Seeds provides 631mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tilapia | Seeds Chia Seeds | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 96kcal5% | 486kcal24% | <0.1kcal |
| Protein | 20g40% | 17g33% | +3.6g |
| Total Fat | 1.7g2% | 31g39% | <0.1g |
| Saturated Fat | 0.58g3% | 3.3g17% | <0.1g |
| Trans Fat | â | 0.14g | â |
| Cholesterol | 50mg17% | 0mg0% | +50mg |
| Carbohydrates | 0g0% | 42g15% | <0.1g |
| Dietary Fiber | 0g0% | 34g123% | <0.1g |
| Sugars | 0g | â | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | â | â |
| Vitamin C | 0mg0% | 1.6mg2% | <0.1mg |
| Vitamin D | 3.1mcg16% | â | â |
| Vitamin E | 0.40mg3% | 0.50mg3% | <0.1mg |
| Vitamin K | 1.4mcg1% | â | â |
| Vitamin B6 | 0.16mg10% | â | â |
| Vitamin B12 | 1.6mcg66% | 0mcg0% | +1.6mcg |
| Folate | 24mcg6% | 49mcg12% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.62mg52% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.17mg13% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 8.8mg55% | <0.1mg |
| ðķMinerals | |||
| Sodium | 52mg2% | 16mg1% | +36mg |
| Calcium | 10mg1% | 631mg49% | <0.1mg |
| Iron | 0.56mg3% | 7.7mg43% | <0.1mg |
| Potassium | 302mg6% | 407mg9% | <0.1mg |
| Phosphorus | 170mg14% | 860mg69% | <0.1mg |
| Magnesium | 27mg6% | 335mg80% | <0.1mg |
| Zinc | 0.33mg3% | 4.6mg42% | <0.1mg |
| Copper | <0.1mg8% | 0.92mg103% | <0.1mg |
| Manganese | <0.1mg2% | 2.7mg118% | <0.1mg |
| Selenium | 42mcg76% | 55mcg100% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 486 kcal for Seeds Chia Seeds â that's 406% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 16.5g 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 30.7g. Fish Tilapia has less saturated fat (0.585g vs 3.33g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Seeds Chia Seeds: 1.6mg vs 0mg), Vitamin B12 (Fish Tilapia: 1.58mcg vs 0mcg), Thiamin (B1) (Seeds Chia Seeds: 0.62mg vs 0.041mg).
Key Minerals: Notable mineral differences include Manganese (Seeds Chia Seeds: 2.72mg vs 0.037mg), Calcium (Seeds Chia Seeds: 631mg vs 10mg), Iron (Seeds Chia Seeds: 7.72mg vs 0.56mg).
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. Both fit a low-sodium diet. Seeds Chia Seeds fits a high-fiber diet.