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Tilapia vs. Catfish — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on June 27, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Tilapia
vs
Catfish

Summary

Tilapia is higher in protein, calcium, and vitamin D. Catfish provides more fats and cholesterol and is higher in calories. Tilapia is lower in mercury, but it contains more selenium than catfish, covering 81% of the DV of selenium.

Table of contents

  1. Introduction
    1. Actual differences
      1. Nutrition
        1. Protein
          1. Fat
            1. Calories
              1. Minerals
                1. Vitamins
                2. Health impact
                  1. Cardiovascular health
                  2. Health risks 
                    1. References

                      Introduction

                      This article compares the nutritional profile, health benefits, and downsides of two of the most widespread and affordable fishes - catfish and tilapia. See the distribution of different nutrients in the charts shown below in the corresponding sections. 

                      Actual differences

                      Catfish(1) and tilapia(2) are two world-famous species. Tilapia is a common name given to freshwater fish from the cichlid family. Freshwater catfish has such a name for having long barbels like cat’s whiskers. These species differ in appearance, taste, smell, texture, and preparation methods. Tilapia has deep body and long dorsal fins, while catfish have up to eight barbels located on the chin. Tilapia is usually silvery; catfish’s color can vary from silver to grayish blue or olive green. 

                      Tilapia is famous for its non-fishy, mild, and slightly sweet taste, while catfish has a moist and fishy flavor. Tilapia has a fishy smell; catfish can sometimes have an unpleasant, muddy aroma due to the algae it consumes. 

                      Catfish have a moist, dense texture and white, sometimes pinkish, meat. Tilapia has a firm and flaky texture and white flesh. Catfish can be pan-fried, grilled, or baked, and tilapia is usually pan-seared or fried.

                      Tilapia is more affordable. It is often called an “aquatic chicken” for its low price and high demand. 

                      Nutrition

                      In this section, we will discuss the macronutrient, mineral, and vitamin composition of tilapia and catfish. Both of them do not provide any quantities of carbs.  

                      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
                      18% 7% 75%
                      Protein: 18.44 g
                      Fats: 7.19 g
                      Carbs: 0 g
                      Water: 74.65 g
                      Other: 0 g
                      Contains more ProteinProtein +41.8%
                      Contains more FatsFats +171.3%
                      ~equal in Carbs ~0g
                      ~equal in Water ~74.65g
                      ~equal in Other ~-0.28g

                      Protein

                      Tilapia is higher in protein than catfish. Per 100g serving, tilapia provides 26.2g of protein, while catfish contains 18.4g. 

                      Tilapia also contains more essential amino acids, such as lysine, histidine, and phenylalanine. 

                      Fat

                      Catfish is nearly three times higher in fats than tilapia. It is richer in both unsaturated and saturated fats. Tilapia is an excellent source of omega-6 fatty acids. 

                      Also, catfish is 9mg higher in cholesterol than tilapia. 

                      Calories

                      Tilapia and catfish are classified as low-calorie foods. 

                      Due to its higher fat composition, catfish provides slightly more calories than tilapia. It has 144 calories per 100g, while tilapia has 128 calories. 

                      Minerals

                      The leader in this section is tilapia. 

                      Tilapia provides more calcium, magnesium, potassium, and iron than catfish. Catfish contain more phosphorus and zinc. Tilapia is lower in sodium than catfish. Catfish are rich in mercury, while tilapia provide more selenium (3). 

                      Check the mineral comparison chart below.

                      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 16% 2.7% 32% 11% 13% 16% 106% 16% 2.3% 54%
                      Contains more MagnesiumMagnesium +47.8%
                      Contains more CalciumCalcium +55.6%
                      Contains more IronIron +146.4%
                      Contains more CopperCopper +92.3%
                      Contains less SodiumSodium -52.9%
                      Contains more ManganeseManganese +105.6%
                      Contains more SeleniumSelenium +449.5%
                      Contains more ZincZinc +41.5%
                      Contains more PhosphorusPhosphorus +21.1%
                      ~equal in Potassium ~366mg
                       

                      Vitamins

                      In general, catfish have a higher vitamin content. It is richer in vitamins A, B12, K, and folate. 

                      Tilapia contains 15 times more vitamin D, B1, and B3. 

                      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% 111% 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 0% 0.12% 19% 9% 6% 23% 48% 49% 41% 348% 6.3% 9% 43%
                      Contains more Vitamin DVitamin D +1133.3%
                      Contains more Vitamin B1Vitamin B1 +287.5%
                      Contains more Vitamin B3Vitamin B3 +86.2%
                      Contains more Vitamin AVitamin A +∞%
                      Contains more Vitamin EVitamin E +22.8%
                      Contains more Vitamin B2Vitamin B2 +37%
                      Contains more Vitamin B5Vitamin B5 +22.1%
                      Contains more Vitamin B6Vitamin B6 +43.9%
                      Contains more Vitamin B12Vitamin B12 +49.5%
                      Contains more Vitamin KVitamin K +177.8%
                      Contains more FolateFolate +100%
                      Contains more CholineCholine +53.4%
                      ~equal in Vitamin C ~0mg
                        

                      Health impact

                      Cardiovascular health

                      Consuming tilapia and catfish is associated with a lower risk of cardiovascular disease (4). This is because of the ratio of omega-3 to omega-6 fatty acids. These two substances are long-chain essential fatty acids, which the human body cannot produce. As a result, we must obtain them through food. According to research, when blood flow concentrations of omega-6 and omega-3 fatty acids are out of balance, the risk of heart disease rises (5). Consuming fish can promote a balanced diet.

                      Health risks 

                      Catfish is considered a food that has a moderate amount of mercury.

                       While mercury is safe for healthy middle-aged people, it can be dangerous for children, teenagers, and pregnant women (6). 

                      Limit your seafood intake to reduce mercury toxicity.

                      You should be aware that tilapia is frequently produced using dangerous chemicals and forbidden methods and is frequently fed with animal feces. It might include dioxin, which is a possible carcinogen (7).

                      References

                      1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/nutrients
                      2. https://foodstruct.com/food/tilapia
                      3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6553691/  
                      4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/  
                      5. https://pubmed.ncbi.nlm.nih.gov/34371930/  
                      6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954077/
                      7. https://pubmed.ncbi.nlm.nih.gov/14623487/ 
                      Article author photo Ani Harutyunyan
                      Education: General Medicine at YSMU
                      Last updated: June 27, 2023
                      Medically reviewed by Igor Bussel

                      Infographic

                      Tilapia vs Catfish infographic
                      Infographic link

                      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
                      26% 51% 22%
                      Saturated Fat: Sat. Fat 1.586 g
                      Monounsaturated Fat: Mono. Fat 3.115 g
                      Polyunsaturated fat: Poly. Fat 1.354 g
                      Contains less Sat. FatSaturated Fat -40.7%
                      Contains more Mono. FatMonounsaturated Fat +226.2%
                      Contains more Poly. FatPolyunsaturated fat +125.7%

                      Comparison summary table

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

                      All nutrients comparison - raw data values

                      Nutrient Tilapia Catfish Opinion
                      Calories 128kcal 144kcal Catfish
                      Protein 26.15g 18.44g Tilapia
                      Fats 2.65g 7.19g Catfish
                      Cholesterol 57mg 66mg Tilapia
                      Vitamin D 150IU 10IU Tilapia
                      Magnesium 34mg 23mg Tilapia
                      Calcium 14mg 9mg Tilapia
                      Potassium 380mg 366mg Tilapia
                      Iron 0.69mg 0.28mg Tilapia
                      Copper 0.075mg 0.039mg Tilapia
                      Zinc 0.41mg 0.58mg Catfish
                      Phosphorus 204mg 247mg Catfish
                      Sodium 56mg 119mg Tilapia
                      Vitamin A 0IU 2IU Catfish
                      Vitamin A 0µg 1µg Catfish
                      Vitamin E 0.79mg 0.97mg Catfish
                      Vitamin D 3.7µg 0.3µg Tilapia
                      Manganese 0.037mg 0.018mg Tilapia
                      Selenium 54.4µg 9.9µg Tilapia
                      Vitamin B1 0.093mg 0.024mg Tilapia
                      Vitamin B2 0.073mg 0.1mg Catfish
                      Vitamin B3 4.745mg 2.548mg Tilapia
                      Vitamin B5 0.664mg 0.811mg Catfish
                      Vitamin B6 0.123mg 0.177mg Catfish
                      Vitamin B12 1.86µg 2.78µg Catfish
                      Vitamin K 0.9µg 2.5µg Catfish
                      Folate 6µg 12µg Catfish
                      Trans Fat 0.063g Tilapia
                      Choline 51.3mg 78.7mg Catfish
                      Saturated Fat 0.94g 1.586g Tilapia
                      Monounsaturated Fat 0.955g 3.115g Catfish
                      Polyunsaturated fat 0.6g 1.354g Catfish
                      Tryptophan 0.265mg 0.22mg Tilapia
                      Threonine 1.156mg 0.833mg Tilapia
                      Isoleucine 1.22mg 0.82mg Tilapia
                      Leucine 2.04mg 1.396mg Tilapia
                      Lysine 2.315mg 1.677mg Tilapia
                      Methionine 0.766mg 0.539mg Tilapia
                      Phenylalanine 1.05mg 0.735mg Tilapia
                      Valine 1.28mg 0.894mg Tilapia
                      Histidine 0.585mg 0.404mg Tilapia
                      Omega-3 - EPA 0.005g 0.02g Catfish
                      Omega-3 - DHA 0.13g 0.069g Tilapia
                      Omega-3 - ALA 0.045g Tilapia
                      Omega-3 - DPA 0.06g 0.018g Tilapia
                      Omega-6 - Eicosadienoic acid 0.015g 0.049g Catfish

                      Which food is preferable for your diet?

                      ok
                      ok
                      is better in case of low diet
                      Tilapia Catfish
                      Low Calories diet ok
                      Low Fats diet ok
                      Low Carbs diet Equal
                      Low Glycemic Index diet Equal

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                      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
                      45%
                      Tilapia
                      46%
                      Catfish
                      Minerals Daily Need Coverage Score
                      52%
                      Tilapia
                      27%
                      Catfish

                      Comparison summary

                      Which food is lower in Cholesterol?
                      Tilapia
                      Tilapia is lower in Cholesterol (difference - 9mg)
                      Which food contains less Sodium?
                      Tilapia
                      Tilapia contains less Sodium (difference - 63mg)
                      Which food is lower in Saturated Fat?
                      Tilapia
                      Tilapia is lower in Saturated Fat (difference - 0.646g)
                      Which food is richer in minerals?
                      Tilapia
                      Tilapia is relatively richer in minerals
                      Which food is richer in vitamins?
                      Catfish
                      Catfish is relatively richer in vitamins
                      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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/nutrients
                      2. Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/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.