Catfish vs. Tilapia — Health Impact and Nutrition Comparison

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by Ani Harutyunyan | Last updated on June 27, 2023

Medically reviewed by Igor Bussel

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.

Table of contents

Introduction

Actual differences

Nutrition

Protein

Calories

Minerals

Vitamins

Health impact

Cardiovascular health

Health risks

References

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 family. Freshwater 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

Catfish

Tilapia

Contains more Fats +171.3%

Contains more Protein +41.8%

Equal in Water - 71.59

Equal in Other - -0.39

Catfish

Protein: 18.44 g

Fats: 7.19 g

Carbs: 0 g

Water: 74.65 g

Other: 0 g

Tilapia

Protein: 26.15 g

Fats: 2.65 g

Carbs: 0 g

Water: 71.59 g

Other: 0 g

Contains more Fats +171.3%

Contains more Protein +41.8%

Equal in Water - 71.59

Equal in Other - -0.39

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.

Catfish

Tilapia

Contains more Phosphorus +21.1%

Contains more Zinc +41.5%

Contains more Calcium +55.6%

Contains more Iron +146.4%

Contains more Magnesium +47.8%

Contains less Sodium -52.9%

Contains more Copper +92.3%

Contains more Manganese +105.6%

Contains more Selenium +449.5%

Equal in Potassium - 380

Catfish

Tilapia

Contains more Phosphorus +21.1%

Contains more Zinc +41.5%

Contains more Calcium +55.6%

Contains more Iron +146.4%

Contains more Magnesium +47.8%

Contains less Sodium -52.9%

Contains more Copper +92.3%

Contains more Manganese +105.6%

Contains more Selenium +449.5%

Equal in Potassium - 380

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.

Catfish

Tilapia

Contains more Vitamin A +∞%

Contains more Vitamin E +22.8%

Contains more Vitamin B2 +37%

Contains more Vitamin B5 +22.1%

Contains more Vitamin B6 +43.9%

Contains more Folate +100%

Contains more Vitamin B12 +49.5%

Contains more Vitamin K +177.8%

Contains more Vitamin D +1133.3%

Contains more Vitamin B1 +287.5%

Contains more Vitamin B3 +86.2%

Catfish

Tilapia

Contains more Vitamin A +∞%

Contains more Vitamin E +22.8%

Contains more Vitamin B2 +37%

Contains more Vitamin B5 +22.1%

Contains more Vitamin B6 +43.9%

Contains more Folate +100%

Contains more Vitamin B12 +49.5%

Contains more Vitamin K +177.8%

Contains more Vitamin D +1133.3%

Contains more Vitamin B1 +287.5%

Contains more Vitamin B3 +86.2%

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).

References

Author name: Ani Harutyunyan

Education: General Medicine at YSMU

Last updated: June 27, 2023

Medically reviewed by Igor Bussel

Infographic

Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison

Catfish

Tilapia

Contains more Monounsaturated Fat +226.2%

Contains more Polyunsaturated fat +125.7%

Contains less Saturated Fat -40.7%

Catfish

Saturated Fat: 1.586 g

Monounsaturated Fat: 3.115 g

Polyunsaturated fat: 1.354 g

Tilapia

Saturated Fat: 0.94 g

Monounsaturated Fat: 0.955 g

Polyunsaturated fat: 0.6 g

Contains more Monounsaturated Fat +226.2%

Contains more Polyunsaturated fat +125.7%

Contains less Saturated 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.


Lower in Sodium
Lower in Cholesterol
Lower in Saturated Fat
Rich in minerals
Rich in vitamins
Lower in Sugar	Equal
Lower in Glycemic Index	Equal
Lower in price	Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet	Equal
Low Calories diet
Low Glycemic Index diet	Equal

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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%

47%

Minerals Daily Need Coverage Score

27%

52%

Comparison summary

Which food contains less Sodium?

Tilapia contains less Sodium (difference - 63mg)

Which food is lower in Cholesterol?

Tilapia is lower in Cholesterol (difference - 9mg)

Which food is lower in Saturated Fat?

Tilapia is lower in Saturated Fat (difference - 0.646g)

Which food is richer in minerals?

Tilapia is relatively richer in minerals

Which food is richer in vitamins?

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 ($)