Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Flatfish vs. Tilapia — In-Depth Nutrition Comparison

Compare

Differences between Flatfish and Tilapia

  • Flatfish has more Phosphorus, while Tilapia has more Selenium, Vitamin B12, Vitamin B3, Vitamin B5, Copper, Iron, Vitamin B1, and Potassium.
  • Tilapia's daily need coverage for Selenium is 40% higher.
  • Tilapia contains 6 times less Sodium than Flatfish. Flatfish contains 363mg of Sodium, while Tilapia contains 56mg.

The food types used in this comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, tilapia, cooked, dry heat.

Infographic

Flatfish 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.
Contains more Calcium +78.6%
Contains more Phosphorus +51.5%
Contains more Iron +200%
Contains more Magnesium +54.5%
Contains more Potassium +92.9%
Contains less Sodium -84.6%
Contains more Copper +226.1%
Contains more Manganese +117.6%
Contains more Selenium +66.9%
Equal in Zinc - 0.41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Contains more Calcium +78.6%
Contains more Phosphorus +51.5%
Contains more Iron +200%
Contains more Magnesium +54.5%
Contains more Potassium +92.9%
Contains less Sodium -84.6%
Contains more Copper +226.1%
Contains more Manganese +117.6%
Contains more Selenium +66.9%
Equal in Zinc - 0.41

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.
:
Contains more Vitamin A +∞%
Contains more Choline +55.8%
Contains more Vitamin B1 +257.7%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +271.3%
Contains more Vitamin B5 +192.5%
Contains more Vitamin B12 +42%
Contains more Vitamin K +800%
Equal in Vitamin E - 0.79
Equal in Vitamin D - 3.7
Equal in Vitamin B6 - 0.123
Equal in Folate - 6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 44% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 28% 3%
Contains more Vitamin A +∞%
Contains more Choline +55.8%
Contains more Vitamin B1 +257.7%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +271.3%
Contains more Vitamin B5 +192.5%
Contains more Vitamin B12 +42%
Contains more Vitamin K +800%
Equal in Vitamin E - 0.79
Equal in Vitamin D - 3.7
Equal in Vitamin B6 - 0.123
Equal in Folate - 6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +13.3%
Contains more Protein +71.6%
Contains more Fats +11.8%
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more Water +13.3%
Contains more Protein +71.6%
Contains more Fats +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -42.3%
Contains more Monounsaturated Fat +45.4%
Contains more Polyunsaturated fat +30.7%
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Contains less Saturated Fat -42.3%
Contains more Monounsaturated Fat +45.4%
Contains more Polyunsaturated fat +30.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Tilapia Opinion
Protein 15.24g 26.15g Tilapia
Fats 2.37g 2.65g Tilapia
Calories 86kcal 128kcal Tilapia
Calcium 25mg 14mg Flatfish
Iron 0.23mg 0.69mg Tilapia
Magnesium 22mg 34mg Tilapia
Phosphorus 309mg 204mg Flatfish
Potassium 197mg 380mg Tilapia
Sodium 363mg 56mg Tilapia
Zinc 0.39mg 0.41mg Tilapia
Copper 0.023mg 0.075mg Tilapia
Manganese 0.017mg 0.037mg Tilapia
Selenium 32.6µg 54.4µg Tilapia
Vitamin A 37IU 0IU Flatfish
Vitamin A RAE 12µg 0µg Flatfish
Vitamin E 0.77mg 0.79mg Tilapia
Vitamin D 139IU 150IU Tilapia
Vitamin D 3.5µg 3.7µg Tilapia
Vitamin B1 0.026mg 0.093mg Tilapia
Vitamin B2 0.025mg 0.073mg Tilapia
Vitamin B3 1.278mg 4.745mg Tilapia
Vitamin B5 0.227mg 0.664mg Tilapia
Vitamin B6 0.115mg 0.123mg Tilapia
Folate 6µg 6µg
Vitamin B12 1.31µg 1.86µg Tilapia
Choline 79.9mg 51.3mg Flatfish
Vitamin K 0.1µg 0.9µg Tilapia
Tryptophan 0.197mg 0.265mg Tilapia
Threonine 0.719mg 1.156mg Tilapia
Isoleucine 0.754mg 1.22mg Tilapia
Leucine 1.335mg 2.04mg Tilapia
Lysine 1.561mg 2.315mg Tilapia
Methionine 0.56mg 0.766mg Tilapia
Phenylalanine 0.624mg 1.05mg Tilapia
Valine 0.8mg 1.28mg Tilapia
Histidine 0.374mg 0.585mg Tilapia
Cholesterol 56mg 57mg Flatfish
Trans Fat 0.014g Tilapia
Saturated Fat 0.542g 0.94g Flatfish
Omega-3 - DHA 0.132g 0.13g Flatfish
Omega-3 - EPA 0.168g 0.005g Flatfish
Omega-3 - DPA 0.034g 0.06g Tilapia
Monounsaturated Fat 0.657g 0.955g Tilapia
Polyunsaturated fat 0.459g 0.6g Tilapia
Omega-6 - Eicosadienoic acid 0.006g 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
Flatfish Tilapia
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
32%
Flatfish
45%
Tilapia
Minerals Daily Need Coverage Score
43%
Flatfish
52%
Tilapia

Comparison summary

Which food is richer in minerals?
Tilapia
Tilapia is relatively richer in minerals
Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 307mg)
Which food is richer in vitamins?
Tilapia
Tilapia is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 0.398g)
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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.