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  6. Mackerel vs. Tilapia

Mackerel vs. Tilapia — In-Depth Nutrition Comparison

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How are Mackerel and Tilapia different?

  • Mackerel has more Vitamin B12, Vitamin B2, Vitamin B6, Magnesium, Vitamin B3, Iron, Phosphorus, and Vitamin B5 than Tilapia.
  • Daily need coverage for Vitamin B12 from Mackerel is 714% higher.
  • Mackerel contains 6 times more Vitamin B2 than Tilapia. While Mackerel contains 0.412mg of Vitamin B2, Tilapia contains only 0.073mg.
  • Tilapia has less Saturated Fat.

Fish, mackerel, Atlantic, cooked, dry heat and Fish, tilapia, cooked, dry heat are the varieties used in this article.

Infographic

Mackerel vs Tilapia infographic
Infographic link

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.
Mackerel
Mackerel
7
:
3
Tilapia
Tilapia
Contains more Iron +127.5%
Contains more Magnesium +185.3%
Contains more Phosphorus +36.3%
Contains more Zinc +129.3%
Contains more Copper +25.3%
Contains less Sodium -32.5%
Contains more Manganese +85%
Equal in Calcium - 14
Equal in Potassium - 380
Equal in Selenium - 54.4
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Contains more Iron +127.5%
Contains more Magnesium +185.3%
Contains more Phosphorus +36.3%
Contains more Zinc +129.3%
Contains more Copper +25.3%
Contains less Sodium -32.5%
Contains more Manganese +85%
Equal in Calcium - 14
Equal in Potassium - 380
Equal in Selenium - 54.4

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.
Mackerel
Mackerel
8
:
4
Tilapia
Tilapia
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +71%
Contains more Vitamin B2 +464.4%
Contains more Vitamin B3 +44.4%
Contains more Vitamin B5 +49.1%
Contains more Vitamin B6 +274%
Contains more Vitamin B12 +921.5%
Contains more Folate +200%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Tilapia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +71%
Contains more Vitamin B2 +464.4%
Contains more Vitamin B3 +44.4%
Contains more Vitamin B5 +49.1%
Contains more Vitamin B6 +274%
Contains more Vitamin B12 +921.5%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
2
Tilapia
Tilapia
Contains more Fats +572.1%
Contains more Water +34.4%
Equal in Protein - 26.15
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more Fats +572.1%
Contains more Water +34.4%
Equal in Protein - 26.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Tilapia
Tilapia
Contains more Monounsaturated Fat +633.6%
Contains more Polyunsaturated fat +616.7%
Contains less Saturated Fat -77.5%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Contains more Monounsaturated Fat +633.6%
Contains more Polyunsaturated fat +616.7%
Contains less Saturated Fat -77.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Tilapia Opinion
Protein 23.85g 26.15g Tilapia
Fats 17.81g 2.65g Mackerel
Calories 262kcal 128kcal Mackerel
Calcium 15mg 14mg Mackerel
Iron 1.57mg 0.69mg Mackerel
Magnesium 97mg 34mg Mackerel
Phosphorus 278mg 204mg Mackerel
Potassium 401mg 380mg Mackerel
Sodium 83mg 56mg Tilapia
Zinc 0.94mg 0.41mg Mackerel
Copper 0.094mg 0.075mg Mackerel
Manganese 0.02mg 0.037mg Tilapia
Selenium 51.6µg 54.4µg Tilapia
Vitamin A 180IU 0IU Mackerel
Vitamin A RAE 54µg 0µg Mackerel
Vitamin E 0.79mg Tilapia
Vitamin D 150IU Tilapia
Vitamin D 3.7µg Tilapia
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.093mg Mackerel
Vitamin B2 0.412mg 0.073mg Mackerel
Vitamin B3 6.85mg 4.745mg Mackerel
Vitamin B5 0.99mg 0.664mg Mackerel
Vitamin B6 0.46mg 0.123mg Mackerel
Folate 2µg 6µg Tilapia
Vitamin B12 19µg 1.86µg Mackerel
Vitamin K 0.9µg Tilapia
Tryptophan 0.267mg 0.265mg Mackerel
Threonine 1.045mg 1.156mg Tilapia
Isoleucine 1.099mg 1.22mg Tilapia
Leucine 1.938mg 2.04mg Tilapia
Lysine 2.19mg 2.315mg Tilapia
Methionine 0.706mg 0.766mg Tilapia
Phenylalanine 0.931mg 1.05mg Tilapia
Valine 1.228mg 1.28mg Tilapia
Histidine 0.702mg 0.585mg Mackerel
Cholesterol 75mg 57mg Tilapia
Saturated Fat 4.176g 0.94g Tilapia
Omega-3 - DHA 0.699g 0.13g Mackerel
Omega-3 - EPA 0.504g 0.005g Mackerel
Omega-3 - DPA 0.106g 0.06g Mackerel
Monounsaturated Fat 7.006g 0.955g Mackerel
Polyunsaturated fat 4.3g 0.6g Mackerel
Omega-6 - Eicosadienoic acid 0.015g Tilapia
Omega-3 - ALA 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Tilapia
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
235%
Mackerel
47%
Tilapia
Minerals Daily Need Coverage Score
64%
Mackerel
52%
Tilapia

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 27mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Tilapia
Tilapia is lower in Saturated Fat (difference - 3.236g)
Which food is cheaper?
Tilapia
Tilapia is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.