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  6. Tilapia vs. Atlantic Mackerel

Tilapia vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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How are tilapia and atlantic Mackerel different?

  • Tilapia is richer in selenium, while atlantic Mackerel is higher in vitamin B12, vitamin D, vitamin B3, vitamin B6, vitamin B2, iron, magnesium, and vitamin B1.
  • Atlantic Mackerel covers your daily need for vitamin B12, 285% more than tilapia.
  • Tilapia is lower in saturated fat.

Fish, tilapia, cooked, dry heat and Fish, mackerel, Atlantic, raw types were used in this article.

Infographic

Tilapia vs Atlantic Mackerel 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 24% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +21%
Contains less SodiumSodium -37.8%
Contains more ManganeseManganese +146.7%
Contains more SeleniumSelenium +23.4%
Contains more MagnesiumMagnesium +123.5%
Contains more IronIron +136.2%
Contains more ZincZinc +53.7%
~equal in Copper ~0.073mg
~equal in Phosphorus ~217mg

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% 0% 16% 56% 23% 17% 89% 40% 28% 233% 2.3% 4.5% 28%
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 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Contains more FolateFolate +500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +92.4%
Contains more Vitamin DVitamin D +335.1%
Contains more Vitamin B1Vitamin B1 +89.2%
Contains more Vitamin B2Vitamin B2 +327.4%
Contains more Vitamin B3Vitamin B3 +91.4%
Contains more Vitamin B5Vitamin B5 +28.9%
Contains more Vitamin B6Vitamin B6 +224.4%
Contains more Vitamin B12Vitamin B12 +368.3%
Contains more Vitamin KVitamin K +455.6%
Contains more CholineCholine +26.7%

All nutrients comparison - raw data values

Nutrient Tilapia Atlantic Mackerel DV% diff.
Vitamin B12 1.86µg 8.71µg 285%
Vitamin D 3.7µg 16.1µg 62%
Vitamin D 150IU 643IU 62%
Vitamin B3 4.745mg 9.08mg 27%
Vitamin B6 0.123mg 0.399mg 21%
Selenium 54.4µg 44.1µg 19%
Polyunsaturated fat 0.6g 3.35g 18%
Vitamin B2 0.073mg 0.312mg 18%
Fats 2.65g 13.89g 17%
Protein 26.15g 18.6g 15%
Iron 0.69mg 1.63mg 12%
Monounsaturated fat 0.955g 5.456g 11%
Saturated fat 0.94g 3.257g 11%
Magnesium 34mg 76mg 10%
Vitamin B1 0.093mg 0.176mg 7%
Vitamin A 0µg 50µg 6%
Vitamin E 0.79mg 1.52mg 5%
Calories 128kcal 205kcal 4%
Vitamin B5 0.664mg 0.856mg 4%
Cholesterol 57mg 70mg 4%
Vitamin K 0.9µg 5µg 3%
Phosphorus 204mg 217mg 2%
Zinc 0.41mg 0.63mg 2%
Potassium 380mg 314mg 2%
Choline 51.3mg 65mg 2%
Manganese 0.037mg 0.015mg 1%
Sodium 56mg 90mg 1%
Folate 6µg 1µg 1%
Vitamin C 0mg 0.4mg 0%
Calcium 14mg 12mg 0%
Copper 0.075mg 0.073mg 0%
Tryptophan 0.265mg 0.208mg 0%
Threonine 1.156mg 0.815mg 0%
Isoleucine 1.22mg 0.857mg 0%
Leucine 2.04mg 1.512mg 0%
Lysine 2.315mg 1.708mg 0%
Methionine 0.766mg 0.551mg 0%
Phenylalanine 1.05mg 0.726mg 0%
Valine 1.28mg 0.958mg 0%
Histidine 0.585mg 0.548mg 0%
Omega-3 - EPA 0.005g 0.898g N/A
Omega-3 - DHA 0.13g 1.401g N/A
Omega-3 - ALA 0.045g N/A
Omega-3 - DPA 0.06g 0.212g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more ProteinProtein +40.6%
Contains more WaterWater +12.7%
Contains more FatsFats +424.2%
~equal in Carbs ~0g
~equal in Other ~3.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 g
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
Contains less Sat. FatSaturated fat -71.1%
Contains more Mono. FatMonounsaturated fat +471.3%
Contains more Poly. FatPolyunsaturated fat +458.3%

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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/nutrients
  2. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.