Fish TilapiavsSweet Potato Leaves
ðŊWhen to Eat What
Goal-based picks for Fish Tilapia vs Sweet Potato Leaves
Go with Sweet Potato Leaves at just 42 kcal per 100g â 56% fewer calories.
Fish Tilapia will keep you satisfied longer with 20.1g protein 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.
Sweet Potato Leaves is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Sweet Potato Leaves provides 508mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Sweet Potato Leaves provides 78mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tilapia | Sweet Potato Leaves | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 96kcal5% | 42kcal2% | +54kcal |
| Protein | 20g40% | 2.5g5% | +18g |
| Total Fat | 1.7g2% | 0.51g1% | +1.2g |
| Saturated Fat | 0.58g3% | 0.11g1% | +0.47g |
| Trans Fat | â | 0g | â |
| Cholesterol | 50mg17% | 0mg0% | +50mg |
| Carbohydrates | 0g0% | 8.8g3% | <0.1g |
| Dietary Fiber | 0g0% | 5.3g19% | <0.1g |
| Sugars | 0g | â | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 189mcg21% | <0.1mcg |
| Vitamin C | 0mg0% | 11mg12% | <0.1mg |
| Vitamin D | 3.1mcg16% | 0mcg0% | +3.1mcg |
| Vitamin E | 0.40mg3% | â | â |
| Vitamin K | 1.4mcg1% | 302mcg252% | <0.1mcg |
| Vitamin B6 | 0.16mg10% | 0.19mg11% | <0.1mg |
| Vitamin B12 | 1.6mcg66% | 0mcg0% | +1.6mcg |
| Folate | 24mcg6% | â | â |
| Thiamin (B1) | <0.1mg3% | 0.16mg13% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.34mg27% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 1.1mg7% | +2.8mg |
| ðķMinerals | |||
| Sodium | 52mg2% | 6.0mg0% | +46mg |
| Calcium | 10mg1% | 78mg6% | <0.1mg |
| Iron | 0.56mg3% | 0.97mg5% | <0.1mg |
| Potassium | 302mg6% | 508mg11% | <0.1mg |
| Phosphorus | 170mg14% | 81mg6% | +89mg |
| Magnesium | 27mg6% | 70mg17% | <0.1mg |
| Zinc | 0.33mg3% | â | â |
| Copper | <0.1mg8% | â | â |
| Manganese | <0.1mg2% | â | â |
| Selenium | 42mcg76% | 0.90mcg2% | +41mcg |
ðŽNutritional Analysis
Calories: Sweet Potato Leaves is significantly lower in calories at just 42 kcal per 100g compared to 96 kcal for Fish Tilapia â that's 129% fewer calories, making Sweet Potato Leaves the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 2.49g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Fish Tilapia has more fat (1.7g vs 0.51g per 100g), but the combination of fat and protein makes it more satiating â 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 (Sweet Potato Leaves: 189mcg vs 0mcg), Vitamin C (Sweet Potato Leaves: 11mg vs 0mg), Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Fish Tilapia: 41.8mcg vs 0.9mcg), Sodium (Fish Tilapia: 52mg vs 6mg), Calcium (Sweet Potato Leaves: 78mg vs 10mg).
Diet Suitability: Fish Tilapia fits a low-carb or keto diet. Fish Tilapia fits a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet. Sweet Potato Leaves fits a high-fiber diet.