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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 of 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.
Tilapia
Tilapia
6
:
4
Atlantic Mackerel
Atlantic Mackerel
Contains more Calcium +16.7%
Contains more Potassium +21%
Contains less Sodium -37.8%
Contains more Manganese +146.7%
Contains more Selenium +23.4%
Contains more Iron +136.2%
Contains more Magnesium +123.5%
Contains more Zinc +53.7%
Equal in Phosphorus - 217
Equal in Copper - 0.073
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains more Calcium +16.7%
Contains more Potassium +21%
Contains less Sodium -37.8%
Contains more Manganese +146.7%
Contains more Selenium +23.4%
Contains more Iron +136.2%
Contains more Magnesium +123.5%
Contains more Zinc +53.7%
Equal in Phosphorus - 217
Equal in Copper - 0.073

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.
Tilapia
Tilapia
1
:
11
Atlantic Mackerel
Atlantic Mackerel
Contains more Folate +500%
Contains more Vitamin A +∞%
Contains more Vitamin E +92.4%
Contains more Vitamin D +335.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +327.4%
Contains more Vitamin B3 +91.4%
Contains more Vitamin B5 +28.9%
Contains more Vitamin B6 +224.4%
Contains more Vitamin B12 +368.3%
Contains more Vitamin K +455.6%
Tilapia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 3%
Atlantic Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Contains more Folate +500%
Contains more Vitamin A +∞%
Contains more Vitamin E +92.4%
Contains more Vitamin D +335.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +327.4%
Contains more Vitamin B3 +91.4%
Contains more Vitamin B5 +28.9%
Contains more Vitamin B6 +224.4%
Contains more Vitamin B12 +368.3%
Contains more Vitamin K +455.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilapia
Tilapia
2
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains more Protein +40.6%
Contains more Water +12.7%
Contains more Fats +424.2%
Equal in Other - 3.96
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Atlantic Mackerel
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 Protein +40.6%
Contains more Water +12.7%
Contains more Fats +424.2%
Equal in Other - 3.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilapia
Tilapia
1
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +471.3%
Contains more Polyunsaturated fat +458.3%
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +471.3%
Contains more Polyunsaturated fat +458.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tilapia Atlantic Mackerel Opinion
Protein 26.15g 18.6g Tilapia
Fats 2.65g 13.89g Atlantic Mackerel
Calories 128kcal 205kcal Atlantic Mackerel
Calcium 14mg 12mg Tilapia
Iron 0.69mg 1.63mg Atlantic Mackerel
Magnesium 34mg 76mg Atlantic Mackerel
Phosphorus 204mg 217mg Atlantic Mackerel
Potassium 380mg 314mg Tilapia
Sodium 56mg 90mg Tilapia
Zinc 0.41mg 0.63mg Atlantic Mackerel
Copper 0.075mg 0.073mg Tilapia
Manganese 0.037mg 0.015mg Tilapia
Selenium 54.4µg 44.1µg Tilapia
Vitamin A 0IU 167IU Atlantic Mackerel
Vitamin A RAE 0µg 50µg Atlantic Mackerel
Vitamin E 0.79mg 1.52mg Atlantic Mackerel
Vitamin D 150IU 643IU Atlantic Mackerel
Vitamin D 3.7µg 16.1µg Atlantic Mackerel
Vitamin C 0mg 0.4mg Atlantic Mackerel
Vitamin B1 0.093mg 0.176mg Atlantic Mackerel
Vitamin B2 0.073mg 0.312mg Atlantic Mackerel
Vitamin B3 4.745mg 9.08mg Atlantic Mackerel
Vitamin B5 0.664mg 0.856mg Atlantic Mackerel
Vitamin B6 0.123mg 0.399mg Atlantic Mackerel
Folate 6µg 1µg Tilapia
Vitamin B12 1.86µg 8.71µg Atlantic Mackerel
Vitamin K 0.9µg 5µg Atlantic Mackerel
Tryptophan 0.265mg 0.208mg Tilapia
Threonine 1.156mg 0.815mg Tilapia
Isoleucine 1.22mg 0.857mg Tilapia
Leucine 2.04mg 1.512mg Tilapia
Lysine 2.315mg 1.708mg Tilapia
Methionine 0.766mg 0.551mg Tilapia
Phenylalanine 1.05mg 0.726mg Tilapia
Valine 1.28mg 0.958mg Tilapia
Histidine 0.585mg 0.548mg Tilapia
Cholesterol 57mg 70mg Tilapia
Saturated Fat 0.94g 3.257g Tilapia
Omega-3 - DHA 0.13g 1.401g Atlantic Mackerel
Omega-3 - EPA 0.005g 0.898g Atlantic Mackerel
Omega-3 - DPA 0.06g 0.212g Atlantic Mackerel
Monounsaturated Fat 0.955g 5.456g Atlantic Mackerel
Polyunsaturated fat 0.6g 3.35g Atlantic Mackerel
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
Tilapia Atlantic Mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet ok

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
47%
Tilapia
171%
Atlantic Mackerel
Minerals Daily Need Coverage Score
52%
Tilapia
54%
Atlantic Mackerel

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 34mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Tilapia
Tilapia is lower in Saturated Fat (difference - 2.317g)
Which food is cheaper?
Tilapia
Tilapia is cheaper (difference - $7)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. 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.