Kale.World
Maximize your nutrients, minize your calories

Tilapia vs Oats
CALORIC DENSITY
Tilapia, fish, raw
Oats
0.96
3.89
15261
20038

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Tilapia
Oats
Protein = 42g
Protein = 9g
Carbohydrates = 0g
Carbohydrates = 34g
Fat = 4g
Fat = 4g
Fiber = 0g
Fiber = 5g
Monounsaturated = 1g
Monounsaturated = 1g
Polyunsaturated = 1g
Polyunsaturated = 1g
Saturated Fat = 2g
Saturated Fat = 1g
Nutrient tilapia oats
Protein 42g 9g
Carbohydrate 0g 34g
Fiber 0g 5g
Fat 4g 4g
Monounsat. Fat 1g 4g
Polyunsat. Fat 1g 1g
Saturated Fat 2g 1g
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 21%
Choline = 0%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 7%
Vitamin E = 5%
Vitamin K = 4%
Vitamin K = 0%
Nutrienttilapiaoats
Choline21%0%
Vitamin A0%0%
Vitamin C0%0%
Vitamin E7%5%
Vitamin K4%0%

Tilapia are a good source of Pantothenic Acid, Vitamin B6. Tilapia are a great source of Niacin, Phosphorus. Tilapia are an excellent source of Vitamin B12. Oats are a good source of Thiamin, Magnesium, Zinc. Oats are a great source of Phosphorus, Iron.

oats

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 9%
Vitamin B1 = 39%
Vitamin B2 = 12%
Vitamin B2 = 7%
Vitamin B3 = 68%
Vitamin B3 = 4%
Vitamin B5 = 20%
Vitamin B5 = 14%
Vitamin B6 = 31%
Vitamin B6 = 6%
Vitamin B12 = 165%
Vitamin B12 = 0%
Nutrienttilapiaoats
Vitamin B19%39%
Vitamin B212%7%
Vitamin B368%4%
Vitamin B520%14%
Vitamin B631%6%
Vitamin B12165%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 7%
Sodium = 0%
Potassium = 18%
Potassium = 6%
Calcium = 4%
Calcium = 6%
Magnesium = 16%
Magnesium = 26%
Phosphorus = 61%
Phosphorus = 46%
Iron = 19%
Iron = 40%
Manganese = 3%
Manganese = 110%
Selenium = 194%
Selenium = 0%
Copper = 16%
Copper = 32%
Zinc = 7%
Zinc = 22%
Nutrienttilapiaoats
Sodium7%0%
Potasium18%6%
Calcium4%6%
Magnesium16%26%
Phosphorus61%46%
Iron19%40%
Manganese3%110%
Selenium194%0%
Copper16%32%
Zinc7%22%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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