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Catfish vs. Tilapia — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on June 27, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Catfish
vs
Tilapia

Summary

Tilapia is higher in protein, calcium, and vitamin D. Catfish provides more fats and cholesterol and is higher in calories. Tilapia is lower in mercury, but it contains more selenium than catfish, covering 81% of the DV of selenium.

Introduction

This article compares the nutritional profile, health benefits, and downsides of two of the most widespread and affordable fishes - catfish and tilapia. See the distribution of different nutrients in the charts shown below in the corresponding sections. 

Actual differences

Catfish(1) and tilapia(2) are two world-famous species. Tilapia is a common name given to freshwater fish from the cichlid familyFreshwater catfish has such a name for having long barbels like cat’s whiskers. These species differ in appearance, taste, smell, texture, and preparation methods. Tilapia has deep body and long dorsal fins, while catfish have up to eight barbels located on the chin. Tilapia is usually silvery; catfish’s color can vary from silver to grayish blue or olive green

Tilapia is famous for its non-fishy, mild, and slightly sweet taste, while catfish has a moist and fishy flavor. Tilapia has a fishy smell; catfish can sometimes have an unpleasant, muddy aroma due to the algae it consumes. 

Catfish have a moist, dense texture and white, sometimes pinkish, meat. Tilapia has a firm and flaky texture and white flesh. Catfish can be pan-fried, grilled, or baked, and tilapia is usually pan-seared or fried.

Tilapia is more affordable. It is often called an “aquatic chicken” for its low price and high demand

Nutrition

In this section, we will discuss the macronutrient, mineral, and vitamin composition of tilapia and catfish. Both of them do not provide any quantities of carbs.  

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 7% 75%
Protein: 18.44 g
Fats: 7.19 g
Carbs: 0 g
Water: 74.65 g
Other: 0 g
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more FatsFats +171.3%
Contains more ProteinProtein +41.8%
~equal in Carbs ~0g
~equal in Water ~71.59g
~equal in Other ~-0.39g

Protein

Tilapia is higher in protein than catfish. Per 100g serving, tilapia provides 26.2g of protein, while catfish contains 18.4g

Tilapia also contains more essential amino acids, such as lysine, histidine, and phenylalanine

Fat

Catfish is nearly three times higher in fats than tilapia. It is richer in both unsaturated and saturated fats. Tilapia is an excellent source of omega-6 fatty acids

Also, catfish is 9mg higher in cholesterol than tilapia. 

Calories

Tilapia and catfish are classified as low-calorie foods

Due to its higher fat composition, catfish provides slightly more calories than tilapia. It has 144 calories per 100g, while tilapia has 128 calories

Minerals

The leader in this section is tilapia. 

Tilapia provides more calcium, magnesium, potassium, and iron than catfish. Catfish contain more phosphorus and zinc. Tilapia is lower in sodium than catfish. Catfish are rich in mercury, while tilapia provide more selenium (3). 

Check the mineral comparison chart below.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 32% 11% 13% 16% 106% 16% 2.3% 54%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
Contains more ZincZinc +41.5%
Contains more PhosphorusPhosphorus +21.1%
Contains more MagnesiumMagnesium +47.8%
Contains more CalciumCalcium +55.6%
Contains more IronIron +146.4%
Contains more CopperCopper +92.3%
Contains less SodiumSodium -52.9%
Contains more ManganeseManganese +105.6%
Contains more SeleniumSelenium +449.5%
~equal in Potassium ~380mg
 

Vitamins

In general, catfish have a higher vitamin content. It is richer in vitamins A, B12, K, and folate

Tilapia contains 15 times more vitamin D, B1, and B3. 

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 19% 9% 6% 23% 48% 49% 41% 348% 6.3% 9% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 111% 23% 17% 89% 40% 28% 233% 2.3% 4.5% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +22.8%
Contains more Vitamin B2Vitamin B2 +37%
Contains more Vitamin B5Vitamin B5 +22.1%
Contains more Vitamin B6Vitamin B6 +43.9%
Contains more Vitamin B12Vitamin B12 +49.5%
Contains more Vitamin KVitamin K +177.8%
Contains more FolateFolate +100%
Contains more CholineCholine +53.4%
Contains more Vitamin DVitamin D +1133.3%
Contains more Vitamin B1Vitamin B1 +287.5%
Contains more Vitamin B3Vitamin B3 +86.2%
~equal in Vitamin C ~0mg
  

Health impact

Cardiovascular health

Consuming tilapia and catfish is associated with a lower risk of cardiovascular disease (4). This is because of the ratio of omega-3 to omega-6 fatty acids. These two substances are long-chain essential fatty acids, which the human body cannot produce. As a result, we must obtain them through food. According to research, when blood flow concentrations of omega-6 and omega-3 fatty acids are out of balance, the risk of heart disease rises (5). Consuming fish can promote a balanced diet.

Health risks 

Catfish is considered a food that has a moderate amount of mercury.

 While mercury is safe for healthy middle-aged people, it can be dangerous for children, teenagers, and pregnant women (6). 

Limit your seafood intake to reduce mercury toxicity.

You should be aware that tilapia is frequently produced using dangerous chemicals and forbidden methods and is frequently fed with animal feces. It might include dioxin, which is a possible carcinogen (7).

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: June 27, 2023
Medically reviewed by Igor Bussel

Infographic

Catfish vs Tilapia infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 51% 22%
Saturated Fat: Sat. Fat 1.586 g
Monounsaturated Fat: Mono. Fat 3.115 g
Polyunsaturated fat: Poly. Fat 1.354 g
38% 38% 24%
Saturated Fat: Sat. Fat 0.94 g
Monounsaturated Fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 g
Contains more Mono. FatMonounsaturated Fat +226.2%
Contains more Poly. FatPolyunsaturated fat +125.7%
Contains less Sat. FatSaturated Fat -40.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Catfish Tilapia
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Catfish Tilapia Opinion
Calories 144kcal 128kcal Catfish
Protein 18.44g 26.15g Tilapia
Fats 7.19g 2.65g Catfish
Cholesterol 66mg 57mg Tilapia
Vitamin D 10IU 150IU Tilapia
Magnesium 23mg 34mg Tilapia
Calcium 9mg 14mg Tilapia
Potassium 366mg 380mg Tilapia
Iron 0.28mg 0.69mg Tilapia
Copper 0.039mg 0.075mg Tilapia
Zinc 0.58mg 0.41mg Catfish
Phosphorus 247mg 204mg Catfish
Sodium 119mg 56mg Tilapia
Vitamin A 2IU 0IU Catfish
Vitamin A RAE 1µg 0µg Catfish
Vitamin E 0.97mg 0.79mg Catfish
Vitamin D 0.3µg 3.7µg Tilapia
Manganese 0.018mg 0.037mg Tilapia
Selenium 9.9µg 54.4µg Tilapia
Vitamin B1 0.024mg 0.093mg Tilapia
Vitamin B2 0.1mg 0.073mg Catfish
Vitamin B3 2.548mg 4.745mg Tilapia
Vitamin B5 0.811mg 0.664mg Catfish
Vitamin B6 0.177mg 0.123mg Catfish
Vitamin B12 2.78µg 1.86µg Catfish
Vitamin K 2.5µg 0.9µg Catfish
Folate 12µg 6µg Catfish
Trans Fat 0.063g Tilapia
Choline 78.7mg 51.3mg Catfish
Saturated Fat 1.586g 0.94g Tilapia
Monounsaturated Fat 3.115g 0.955g Catfish
Polyunsaturated fat 1.354g 0.6g Catfish
Tryptophan 0.22mg 0.265mg Tilapia
Threonine 0.833mg 1.156mg Tilapia
Isoleucine 0.82mg 1.22mg Tilapia
Leucine 1.396mg 2.04mg Tilapia
Lysine 1.677mg 2.315mg Tilapia
Methionine 0.539mg 0.766mg Tilapia
Phenylalanine 0.735mg 1.05mg Tilapia
Valine 0.894mg 1.28mg Tilapia
Histidine 0.404mg 0.585mg Tilapia
Omega-3 - EPA 0.02g 0.005g Catfish
Omega-3 - DHA 0.069g 0.13g Tilapia
Omega-3 - ALA 0.045g Tilapia
Omega-3 - DPA 0.018g 0.06g Tilapia
Omega-6 - Eicosadienoic acid 0.049g 0.015g Catfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Catfish Tilapia
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Catfish
45%
Tilapia
Minerals Daily Need Coverage Score
27%
Catfish
52%
Tilapia

Comparison summary

Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Tilapia
Tilapia is lower in Saturated Fat (difference - 0.646g)
Which food is richer in minerals?
Tilapia
Tilapia is relatively richer in minerals
Which food is richer in vitamins?
Catfish
Catfish is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/nutrients
  2. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.