Fish TilapiavsSoybeans Green
🎯When to Eat What
Goal-based picks for Fish Tilapia vs Soybeans Green
Go with Fish Tilapia at just 96 kcal per 100g — 35% fewer calories.
Soybeans Green will keep you satisfied longer with 4.2g fiber, 13g protein, 6.8g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Soybeans Green's natural fat (6.8g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Soybeans Green has both iron (3.55mg) and vitamin C (29mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Fish Tilapia packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Soybeans Green is the heart-friendlier option with less sodium, more fiber, more potassium.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Tilapia | Soybeans Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 147kcal7% | <0.1kcal |
| Protein | 20g40% | 13g26% | +7.1g |
| Total Fat | 1.7g2% | 6.8g9% | <0.1g |
| Saturated Fat | 0.58g3% | 0.79g4% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | 50mg17% | 0mg0% | +50mg |
| Carbohydrates | 0g0% | 11g4% | <0.1g |
| Dietary Fiber | 0g0% | 4.2g15% | <0.1g |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 9.0mcg1% | <0.1mcg |
| Vitamin C | 0mg0% | 29mg32% | <0.1mg |
| Vitamin D | 3.1mcg16% | 0mcg0% | +3.1mcg |
| Vitamin E | 0.40mg3% | — | — |
| Vitamin K | 1.4mcg1% | — | — |
| Vitamin B6 | 0.16mg10% | <0.1mg4% | +<0.1mg |
| Vitamin B12 | 1.6mcg66% | 0mcg0% | +1.6mcg |
| Folate | 24mcg6% | 165mcg41% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.43mg36% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.17mg13% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 1.6mg10% | +2.3mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 15mg1% | +37mg |
| Calcium | 10mg1% | 197mg15% | <0.1mg |
| Iron | 0.56mg3% | 3.5mg20% | <0.1mg |
| Potassium | 302mg6% | 620mg13% | <0.1mg |
| Phosphorus | 170mg14% | 194mg16% | <0.1mg |
| Magnesium | 27mg6% | 65mg15% | <0.1mg |
| Zinc | 0.33mg3% | 0.99mg9% | <0.1mg |
| Copper | <0.1mg8% | 0.13mg14% | <0.1mg |
| Manganese | <0.1mg2% | 0.55mg24% | <0.1mg |
| Selenium | 42mcg76% | 1.5mcg3% | +40mcg |
🔬Nutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 147 kcal for Soybeans Green — that's 53% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 13g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Soybeans Green has more fat (6.8g vs 1.7g per 100g), but the combination of fat and protein makes it more satiating — 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 A (Soybeans Green: 9mcg vs 0mcg), Vitamin C (Soybeans Green: 29mg vs 0mg), Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Fish Tilapia: 41.8mcg vs 1.5mcg), Calcium (Soybeans Green: 197mg vs 10mg), Manganese (Soybeans Green: 0.547mg vs 0.037mg).
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.