Salmon vs. Tilapia — In-Depth Nutrition Comparison

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How are salmon and tilapia different?

Salmon is higher in vitamin D*, vitamin B6, vitamin B12, vitamin B3, vitamin B1, vitamin B5, fats, and vitamin A; however, tilapia is richer in selenium and protein.
Daily need coverage for vitamin D* for salmon is 47% higher.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Salmon

Tilapia

Contains more PhosphorusPhosphorus

+23.5%

Contains more MagnesiumMagnesium	+13.3%
Contains more IronIron	+102.9%
Contains more CopperCopper	+53.1%
Contains more ManganeseManganese	+131.3%
Contains more SeleniumSelenium	+31.4%

~equal in Calcium ~14mg

~equal in Potassium ~380mg

~equal in Zinc ~0.41mg

~equal in Sodium ~56mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Salmon

Tilapia

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+254.1%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+44.3%
Contains more Vitamin B1Vitamin B1	+265.6%
Contains more Vitamin B2Vitamin B2	+84.9%
Contains more Vitamin B3Vitamin B3	+69.5%
Contains more Vitamin B5Vitamin B5	+122.1%
Contains more Vitamin B6Vitamin B6	+426%
Contains more Vitamin B12Vitamin B12	+50.5%
Contains more FolateFolate	+466.7%

Contains more Vitamin KVitamin K

+800%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*	526 IU	150 IU	47%
Vitamin D	13.1µg	3.7µg	47%
Vitamin B6	0.647mg	0.123mg	40%
Vitamin B12	2.8µg	1.86µg	39%
Polyunsaturated fat	4.553g	0.6g	26%
Selenium	41.4µg	54.4µg	24%
Vitamin B1	0.34mg	0.093mg	21%
Vitamin B3	8.045mg	4.745mg	21%
Vitamin B5	1.475mg	0.664mg	16%
Fats	12.35g	2.65g	15%
Protein	22.1g	26.15g	8%
Vitamin A	69µg	0µg	8%
Monounsaturated fat	4.181g	0.955g	8%
Phosphorus	252mg	204mg	7%
Folate	34µg	6µg	7%
Choline	90.5mg	51.3mg	7%
Saturated fat	2.397g	0.94g	7%
Vitamin B2	0.135mg	0.073mg	5%
Calories	206kcal	128kcal	4%
Vitamin C	3.7mg	0mg	4%
Iron	0.34mg	0.69mg	4%
Copper	0.049mg	0.075mg	3%
Omega-3 (ALA)		0.045g	3%
Cholesterol	63mg	57mg	2%
Vitamin E	1.14mg	0.79mg	2%
Magnesium	30mg	34mg	1%
Manganese	0.016mg	0.037mg	1%
Vitamin K	0.1µg	0.9µg	1%
Protein per 100 calories	11g	20g	N/A
Calories per 10 g protein	93kcal	49kcal	N/A
Weight per 100 calories	49g	78g	N/A
Unsaturated / Saturated Fat ratio	3.6	1.7	N/A
Calcium	15mg	14mg	0%
Potassium	384mg	380mg	0%
Zinc	0.43mg	0.41mg	0%
Sodium	61mg	56mg	0%
Tryptophan	0.248mg	0.265mg	0%
Threonine	0.969mg	1.156mg	0%
Isoleucine	1.018mg	1.22mg	0%
Leucine	1.796mg	2.04mg	0%
Lysine	2.03mg	2.315mg	0%
Methionine	0.654mg	0.766mg	0%
Phenylalanine	0.863mg	1.05mg	0%
Valine	1.139mg	1.28mg	0%
Histidine	0.651mg	0.585mg	0%
Omega-3 (EPA)	0.69g	0.005g	N/A
Omega-3 (DHA)	1.457g	0.13g	N/A
Omega-3 (DPA)	0.17g	0.06g	N/A
Omega-6 (Eicosadienoic acid)		0.015g	N/A