Fish TilapiavsSeeds Sunflower Seed Kernels
ðŊWhen to Eat What
Goal-based picks for Fish Tilapia vs Seeds Sunflower Seed Kernels
Go with Fish Tilapia at just 96 kcal per 100g â 84% fewer calories.
Seeds Sunflower Seed Kernels will keep you satisfied longer with 8.6g fiber, 20.8g protein, 51.5g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Seeds Sunflower Seed Kernels is the heart-friendlier option with less sodium, more fiber, more potassium.
Seeds Sunflower Seed Kernels provides 645mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Seeds Sunflower Seed Kernels provides 78mg 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 Sunflower Seed Kernels | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 96kcal5% | 584kcal29% | <0.1kcal |
| Protein | 20g40% | 21g42% | <0.1g |
| Total Fat | 1.7g2% | 52g66% | <0.1g |
| Saturated Fat | 0.58g3% | 4.5g22% | <0.1g |
| Cholesterol | 50mg17% | 0mg0% | +50mg |
| Carbohydrates | 0g0% | 20g7% | <0.1g |
| Dietary Fiber | 0g0% | 8.6g31% | <0.1g |
| Sugars | 0g | 2.6g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 1.4mg2% | <0.1mg |
| Vitamin D | 3.1mcg16% | 0mcg0% | +3.1mcg |
| Vitamin E | 0.40mg3% | 35mg235% | <0.1mg |
| Vitamin K | 1.4mcg1% | 0mcg0% | +1.4mcg |
| Vitamin B6 | 0.16mg10% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 1.6mcg66% | 0mcg0% | +1.6mcg |
| Folate | 24mcg6% | 227mcg57% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 8.3mg52% | <0.1mg |
| ðķMinerals | |||
| Sodium | 52mg2% | 9.0mg0% | +43mg |
| Calcium | 10mg1% | 78mg6% | <0.1mg |
| Iron | 0.56mg3% | 5.3mg29% | <0.1mg |
| Potassium | 302mg6% | 645mg14% | <0.1mg |
| Phosphorus | 170mg14% | 660mg53% | <0.1mg |
| Magnesium | 27mg6% | 325mg77% | <0.1mg |
| Zinc | 0.33mg3% | 5.0mg45% | <0.1mg |
| Copper | <0.1mg8% | 1.8mg200% | <0.1mg |
| Manganese | <0.1mg2% | 1.9mg85% | <0.1mg |
| Selenium | 42mcg76% | 53mcg96% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 584 kcal for Seeds Sunflower Seed Kernels â that's 508% 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 Seeds Sunflower Seed Kernels providing 20.8g per 100g.
Fat: Fish Tilapia is the leaner option with 1.7g of total fat per 100g compared to 51.5g. Fish Tilapia has less saturated fat (0.585g vs 4.46g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Seeds Sunflower Seed Kernels: 3mcg vs 0mcg), Vitamin C (Seeds Sunflower Seed Kernels: 1.4mg vs 0mg), Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Seeds Sunflower Seed Kernels: 1.95mg vs 0.037mg), Copper (Seeds Sunflower Seed Kernels: 1.8mg vs 0.075mg), Zinc (Seeds Sunflower Seed Kernels: 5mg vs 0.33mg).
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. Seeds Sunflower Seed Kernels fits a high-fiber diet.