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

Halibut vs. Tilapia — Health Impact and Nutrition Comparison

Compare
Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on July 17, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Halibut
vs
Tilapia

Summary

Halibut is a good source of monounsaturated and polyunsaturated fatty acids as well as vitamin B6. When compared to tilapia, it has 11 times as much monounsaturated fat. However, tilapia has higher levels of vitamin B12, B3, selenium, and B5. Mainly, tilapia provides 38% more of your daily vitamin B12 requirements than halibut. Furthermore, tilapia has less saturated fat than halibut. 

Introduction

Two of the most popular fish in the world are tilapia and halibut. In this post, we will contrast these foods, emphasizing the distinctions between them in terms of their nutritional value and potential effects on health.

Actual Differences 

Tilapia has a deep body with a blackcrimson, or gold hue and long dorsal fins, whereas Halibut has a diamond-shaped body that ranges in color from gray to dark. While tilapia is renowned for its sweet and mild flavor, which can vary depending on the location where it is raised, halibut has a sweet and delicate taste with a sea-fresh scent. Halibut has a strongthick structure, whereas the white flesh of tilapia is flaky and hard. Halibut is frequently prepared by bakingbroilingpoaching, or grilling, whereas tilapia can be cooked by steaming, grillingbakingsmoking, poaching, or stir-frying. In general, high-quality farmed tilapia tastes better than wild tilapia that eat algae and lake plants. Additionally, Halibut is primarily found on the Atlantic Ocean and California coasts, while Tilapia is a freshwater fish from the Cichlidae familyThe Middle East and the Nile River often have large populations of these fish.  

Nutrition

The composition of the macronutrients, minerals, and vitamins in halibut and tilapia will be covered in this section of the text. They are both healthy fish that contain no significant amounts of carbohydrates. 

Macronutrients and Calories

Halibut has a protein level of 18.42g and a fat content of 17.74g, but tilapia has nearly the same protein content of 26.15g and a far lower fat content of 2.65g

Both fish are carbohydrate-free; however, Halibut has 61.88 grams of water and 1.96 grams of other ingredients, and Tilapia has 71.59 grams of water and no other ingredients.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +569.4%
Contains more Protein +42%
Contains more Water +15.7%
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more Fats +569.4%
Contains more Protein +42%
Contains more Water +15.7%

Calories

While halibut has about 239 calories per serving, tilapia has just about 128 calories per serving. 

Protein

They include necessary amino acids such as phenylalaninehistidine, and lysine.

Fats

Halibut contains 3.102g of saturated fat, while Tilapia contains 0.94g, indicating a 69.7% lower content in Tilapia. However, Tilapia outperforms Halibut in monounsaturated fat, with 0.955g compared to 10.742g in Halibut, exhibiting a significant 1024.8% increase. Tilapia also contains more polyunsaturated fat (0.6 g compared to 1.753g in halibut), a difference of 192.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1024.8%
Contains more Polyunsaturated fat +192.2%
Contains less Saturated Fat -69.7%
20% 69% 11%
Saturated Fat: 3.102 g
Monounsaturated Fat: 10.742 g
Polyunsaturated fat: 1.753 g
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Contains more Monounsaturated Fat +1024.8%
Contains more Polyunsaturated fat +192.2%
Contains less Saturated Fat -69.7%

Vitamins

In comparison to Halibut, which offers 60 IU, 0.79mg, and 150 IU of Vitamin A, Vitamin E, and Vitamin D, respectively, Tilapia is deficient in these nutrients. However, tilapia is superior to halibut in that it has twice as much vitamin B3. The amounts of vitamins B1B2B5B6, and B12 in the two fish are slightly different. Tilapia (6 g) has more folic acid than halibut (1 g); however, both fish have about the same amounts of vitamin K (0.9 g). 

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 Vitamin B2 +41.1%
Contains more Vitamin B6 +294.3%
Contains more Vitamin B1 +27.4%
Contains more Vitamin B3 +146.7%
Contains more Vitamin B5 +130.6%
Contains more Folate +500%
Contains more Vitamin B12 +93.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 0% 19% 24% 37% 18% 112% 1% 120% 0% 0%
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 Vitamin B2 +41.1%
Contains more Vitamin B6 +294.3%
Contains more Vitamin B1 +27.4%
Contains more Vitamin B3 +146.7%
Contains more Vitamin B5 +130.6%
Contains more Folate +500%
Contains more Vitamin B12 +93.8%

Minerals

Halibut only has 4 mg of calcium per serving, compared to the 14 mg in tilapia, making tilapia the superior calcium source. 

Furthermore, tilapia has 56 mg of sodium instead of halibut's 103 mg. With about twice as much copper and manganese as halibut, tilapia also leads in this category. However, both fish share comparable amounts of phosphatepotassiumironmagnesiumzinc, and selenium

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 Iron +23.2%
Contains more Zinc +24.4%
Contains more Calcium +250%
Contains more Potassium +10.5%
Contains less Sodium -45.6%
Contains more Copper +97.4%
Contains more Manganese +146.7%
Contains more Selenium +16.2%
Equal in Magnesium - 34
Equal in Phosphorus - 204
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 24% 90% 31% 14% 14% 13% 2% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Contains more Iron +23.2%
Contains more Zinc +24.4%
Contains more Calcium +250%
Contains more Potassium +10.5%
Contains less Sodium -45.6%
Contains more Copper +97.4%
Contains more Manganese +146.7%
Contains more Selenium +16.2%
Equal in Magnesium - 34
Equal in Phosphorus - 204

 Acidity

Halibut has an acidity rating of 8.7, which denotes an acidic nature when comparing the acidity levels between it and Tilapia based on Potential Renal Acid Load (PRAL). Tilapia, on the other hand, has a higher acidity rating of 11.3, classifying it as an acidic food. 
 

Weight Loss and Diets

  • Due to their low carbohydrate content, both tilapia and halibut may be eaten when following a ketogenic diet. They are great choices for meals that are keto-friendly since they offer a solid dose of protein and beneficial fats.
  • A DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes lowering salt intake and increasing consumption of fruitsvegetableswhole grains, and lean meats, can include tilapia and halibut.
  • Halibut and tilapia are appropriate for the Atkins diet, which emphasizes a high-proteinlow-carbohydrate diet. They may be used in Atkins-friendly dishes and are low in carbohydrates.
  • Halibut and tilapia both go well with the Mediterranean diet, which emphasizes whole foodshealthy fatslean proteins, and an abundance of fruits and vegetables. Mediterranean herbs and olive oil can be used to grill or bake these fish.
  • low-carbhigh-protein eating regimen is the Dukan diet. Halibut and tilapia can both be eaten during the diet's protein-focused phase.
  • Due to their comparatively low-fat levels, halibut and tilapia can be included in a low-fat and low-calorie diet. They can be cooked using techniques that add the fewest extra fats possible.
  • Halibut and tilapia are ideal for low-carb diets that attempt to reduce carbohydrate consumption since they are naturally low in carbs.
  • Fish like Tilapia and Halibut are known to have anti-inflammatory properties due to their omega-3 fatty acid content. They can be included in an anti-inflammatory diet to promote overall health and well-being.

Health Impact

 Cardiovascular Health

Consuming tilapia and halibut is associated with a lower risk of cardiovascular disease (1). The proportion of omega-3 to omega-6 fatty acids is to blame for this (2). These long-chain essential fatty acids are not ones that the body can make on its own. As a result, we must feed them. The research found that when blood flow quantities of omega-6 and omega-3 fatty acids are out of balance, the risk of heart disease rises. So, eating fish can promote a balanced diet.

 Inflammation

While omega-3 fatty acids are present in all fish, fatty fish contain the highest concentrations.

The benefit of omega-3 is that it helps lessen inflammation, which promotes improved gut healthfaster muscle recovery, and less discomfort (3). However, even though the body needs omega-6 fatty acids, consuming too much of them increases inflammation. Increased inflammation has been linked to worsening sleepdigestion, and weight gain (4).

Downsides and Risk

Tilapia is categorized as a food with moderate mercury content. Mercury is poisonous to youngstersyoung people, and pregnant women, even if it is safe for healthy middle-aged people (5). It is important to be informed that tilapia is regularly farmed using harmful chemicals, which are against the law and is commonly fed animal waste. It might include the potential carcinogen dioxin (6).

High mercury concentrations are seen in California halibut, whereas intermediate mercury concentrations are found in Pacific halibutGreenland turbot, and Atlantic halibut (7).

Article author photo Erna Harutyunyan
Education: General Medicine at YSMU
Last updated: July 17, 2023
Medically reviewed by Igor Bussel

Infographic

Halibut vs Tilapia infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Halibut Tilapia Opinion
Protein 18.42g 26.15g Tilapia
Fats 17.74g 2.65g Halibut
Calories 239kcal 128kcal Halibut
Calcium 4mg 14mg Tilapia
Iron 0.85mg 0.69mg Halibut
Magnesium 33mg 34mg Tilapia
Phosphorus 210mg 204mg Halibut
Potassium 344mg 380mg Tilapia
Sodium 103mg 56mg Tilapia
Zinc 0.51mg 0.41mg Halibut
Copper 0.038mg 0.075mg Tilapia
Manganese 0.015mg 0.037mg Tilapia
Selenium 46.8µg 54.4µg Tilapia
Vitamin A 60IU 0IU Halibut
Vitamin A RAE 18µg 0µg Halibut
Vitamin E 0.79mg Tilapia
Vitamin D 150IU Tilapia
Vitamin D 3.7µg Tilapia
Vitamin B1 0.073mg 0.093mg Tilapia
Vitamin B2 0.103mg 0.073mg Halibut
Vitamin B3 1.923mg 4.745mg Tilapia
Vitamin B5 0.288mg 0.664mg Tilapia
Vitamin B6 0.485mg 0.123mg Halibut
Folate 1µg 6µg Tilapia
Vitamin B12 0.96µg 1.86µg Tilapia
Choline 51.3mg Tilapia
Vitamin K 0.9µg Tilapia
Tryptophan 0.206mg 0.265mg Tilapia
Threonine 0.808mg 1.156mg Tilapia
Isoleucine 0.849mg 1.22mg Tilapia
Leucine 1.497mg 2.04mg Tilapia
Lysine 1.692mg 2.315mg Tilapia
Methionine 0.545mg 0.766mg Tilapia
Phenylalanine 0.719mg 1.05mg Tilapia
Valine 0.949mg 1.28mg Tilapia
Histidine 0.542mg 0.585mg Tilapia
Cholesterol 59mg 57mg Tilapia
Saturated Fat 3.102g 0.94g Tilapia
Omega-3 - DHA 0.504g 0.13g Halibut
Omega-3 - EPA 0.674g 0.005g Halibut
Omega-3 - DPA 0.114g 0.06g Halibut
Monounsaturated Fat 10.742g 0.955g Halibut
Polyunsaturated fat 1.753g 0.6g Halibut
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
Halibut 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
26%
Halibut
45%
Tilapia
Minerals Daily Need Coverage Score
47%
Halibut
52%
Tilapia

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Tilapia
Tilapia is lower in Saturated Fat (difference - 2.162g)
Which food is cheaper?
Tilapia
Tilapia is cheaper (difference - $5)
Which food is richer in vitamins?
Tilapia
Tilapia is relatively richer in vitamins
Which food is lower in Sugar?
Halibut
Halibut is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/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.