Fish TilapiavsSeeds Flaxseed
ðŊWhen to Eat What
Goal-based picks for Fish Tilapia vs Seeds Flaxseed
Go with Fish Tilapia at just 96 kcal per 100g â 82% fewer calories.
Seeds Flaxseed will keep you satisfied longer with 27.3g fiber, 18.3g protein, 42.2g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Seeds Flaxseed is the heart-friendlier option with less sodium, more fiber, more potassium.
Seeds Flaxseed provides 813mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Seeds Flaxseed provides 255mg of calcium per 100g â a much better source for bone health.
Fish Tilapia has only 0g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tilapia | Seeds Flaxseed | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 96kcal5% | 534kcal27% | <0.1kcal |
| Protein | 20g40% | 18g37% | +1.8g |
| Total Fat | 1.7g2% | 42g54% | <0.1g |
| Saturated Fat | 0.58g3% | 3.7g18% | <0.1g |
| Cholesterol | 50mg17% | 0mg0% | +50mg |
| Carbohydrates | 0g0% | 29g11% | <0.1g |
| Dietary Fiber | 0g0% | 27g98% | <0.1g |
| Sugars | 0g | 1.6g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | â |
| Vitamin C | 0mg0% | 0.60mg1% | <0.1mg |
| Vitamin D | 3.1mcg16% | 0mcg0% | +3.1mcg |
| Vitamin E | 0.40mg3% | 0.31mg2% | +<0.1mg |
| Vitamin K | 1.4mcg1% | 4.3mcg4% | <0.1mcg |
| Vitamin B6 | 0.16mg10% | 0.47mg28% | <0.1mg |
| Vitamin B12 | 1.6mcg66% | 0mcg0% | +1.6mcg |
| Folate | 24mcg6% | 87mcg22% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 1.6mg137% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.16mg12% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 3.1mg19% | +0.82mg |
| ðķMinerals | |||
| Sodium | 52mg2% | 30mg1% | +22mg |
| Calcium | 10mg1% | 255mg20% | <0.1mg |
| Iron | 0.56mg3% | 5.7mg32% | <0.1mg |
| Potassium | 302mg6% | 813mg17% | <0.1mg |
| Phosphorus | 170mg14% | 642mg51% | <0.1mg |
| Magnesium | 27mg6% | 392mg93% | <0.1mg |
| Zinc | 0.33mg3% | 4.3mg39% | <0.1mg |
| Copper | <0.1mg8% | 1.2mg136% | <0.1mg |
| Manganese | <0.1mg2% | 2.5mg108% | <0.1mg |
| Selenium | 42mcg76% | 25mcg46% | +16mcg |
ðŽNutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 534 kcal for Seeds Flaxseed â that's 456% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 18.3g 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 42.2g. Fish Tilapia has less saturated fat (0.585g vs 3.66g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Seeds Flaxseed: 0.6mg vs 0mg), Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg), Vitamin B12 (Fish Tilapia: 1.58mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Seeds Flaxseed: 2.48mg vs 0.037mg), Calcium (Seeds Flaxseed: 255mg vs 10mg), Copper (Seeds Flaxseed: 1.22mg vs 0.075mg).
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 Flaxseed fits a high-fiber diet.