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  6. Steelhead trout vs. Tilapia

Steelhead trout vs. Tilapia — In-Depth Nutrition Comparison

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Summary of differences between steelhead trout and tilapia

  • Steelhead trout has more vitamin B12, vitamin D, vitamin E, phosphorus, polyunsaturated fat, and monounsaturated fat, while tilapia has more selenium.
  • Steelhead trout covers your daily need for vitamin B12, 164% more than tilapia.
  • Steelhead trout contains 4 times more vitamin D than tilapia. While steelhead trout contains 604IU of vitamin D, tilapia contains only 150IU.

These are the specific foods used in this comparison Steelhead trout, boiled, canned (Alaska Native) and Fish, tilapia, cooked, dry heat.

Infographic

Steelhead trout 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
Contains more CalciumCalcium +114.3%
Contains more ZincZinc +39%
Contains more PhosphorusPhosphorus +22.1%
Contains more MagnesiumMagnesium +36%
Contains more CopperCopper +29.3%
Contains less SodiumSodium -52.5%
Contains more ManganeseManganese +236.4%
Contains more SeleniumSelenium +109.2%
~equal in Potassium ~380mg
~equal in Iron ~0.69mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 56% 23% 17% 89% 40% 28% 233% 2.3% 4.5% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +172.2%
Contains more Vitamin DVitamin D +308.1%
Contains more Vitamin B12Vitamin B12 +211.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Steelhead trout Tilapia DV% diff.
Vitamin B12 5.79µg 1.86µg 164%
Vitamin D 604IU 150IU 57%
Vitamin D 15.1µg 3.7µg 57%
Selenium 26µg 54.4µg 52%
Vitamin B3 4.745mg 30%
Vitamin B5 0.664mg 13%
Protein 21.11g 26.15g 10%
Vitamin E 2.15mg 0.79mg 9%
Vitamin B6 0.123mg 9%
Fats 8.26g 2.65g 9%
Choline 51.3mg 9%
Vitamin B1 0.093mg 8%
Vitamin B2 0.073mg 6%
Phosphorus 249mg 204mg 6%
Polyunsaturated fat 1.225g 0.6g 4%
Sodium 118mg 56mg 3%
Saturated fat 1.53g 0.94g 3%
Monounsaturated fat 2.223g 0.955g 3%
Folate 6µg 2%
Calories 159kcal 128kcal 2%
Vitamin A 20µg 0µg 2%
Copper 0.058mg 0.075mg 2%
Calcium 30mg 14mg 2%
Magnesium 25mg 34mg 2%
Manganese 0.011mg 0.037mg 1%
Zinc 0.57mg 0.41mg 1%
Vitamin K 0µg 0.9µg 1%
Iron 0.64mg 0.69mg 1%
Cholesterol 59mg 57mg 1%
Potassium 365mg 380mg 0%
Tryptophan 0.265mg 0%
Threonine 1.156mg 0%
Isoleucine 1.22mg 0%
Leucine 2.04mg 0%
Lysine 2.315mg 0%
Methionine 0.766mg 0%
Phenylalanine 1.05mg 0%
Valine 1.28mg 0%
Histidine 0.585mg 0%
Omega-3 - EPA 0.376g 0.005g N/A
Omega-3 - DHA 0.54g 0.13g N/A
Omega-3 - ALA 0.051g 0.045g N/A
Omega-3 - DPA 0.13g 0.06g N/A
Omega-6 - Eicosadienoic acid 0.014g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more FatsFats +211.7%
Contains more OtherOther +-110.3%
Contains more ProteinProtein +23.9%
~equal in Carbs ~0g
~equal in Water ~71.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 g
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 g
Contains more Mono. FatMonounsaturated fat +132.8%
Contains more Poly. FatPolyunsaturated fat +104.2%
Contains less Sat. FatSaturated fat -38.6%

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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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.