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  6. Tilapia vs. Chinook salmon

Tilapia vs. Chinook salmon — In-Depth Nutrition Comparison

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Important differences between Tilapia and Chinook salmon

  • Tilapia has more Selenium, however, Chinook salmon is richer in Vitamin B12, Vitamin B3, Vitamin B6, Phosphorus, Magnesium, Vitamin A RAE, and Folate.
  • Chinook salmon's daily need coverage for Vitamin B12 is 42% more.
  • Tilapia contains less Cholesterol.

The food varieties used in the comparison are Fish, tilapia, cooked, dry heat and Fish, salmon, chinook, cooked, dry heat.

Infographic

Tilapia vs Chinook salmon 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
4
:
6
Chinook salmon
Chinook salmon
Contains more Copper +41.5%
Contains more Manganese +94.7%
Contains more Selenium +16.2%
Contains more Calcium +100%
Contains more Iron +31.9%
Contains more Magnesium +258.8%
Contains more Phosphorus +81.9%
Contains more Potassium +32.9%
Contains more Zinc +36.6%
Equal in Sodium - 60
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Chinook salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 35% 88% 159% 45% 8% 16% 18% 3% 256%
Contains more Copper +41.5%
Contains more Manganese +94.7%
Contains more Selenium +16.2%
Contains more Calcium +100%
Contains more Iron +31.9%
Contains more Magnesium +258.8%
Contains more Phosphorus +81.9%
Contains more Potassium +32.9%
Contains more Zinc +36.6%
Equal in Sodium - 60

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
4
:
8
Chinook salmon
Chinook salmon
Contains more Vitamin B1 +111.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +111%
Contains more Vitamin B3 +111.7%
Contains more Vitamin B5 +30.3%
Contains more Vitamin B6 +275.6%
Contains more Folate +483.3%
Contains more Vitamin B12 +54.3%
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%
Chinook salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 0%
Contains more Vitamin B1 +111.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +111%
Contains more Vitamin B3 +111.7%
Contains more Vitamin B5 +30.3%
Contains more Vitamin B6 +275.6%
Contains more Folate +483.3%
Contains more Vitamin B12 +54.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilapia
Tilapia
3
:
1
Chinook salmon
Chinook salmon
Contains more Fats +404.9%
Equal in Protein - 25.72
Equal in Water - 65.6
Equal in Other - -4.7
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Chinook salmon
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more Fats +404.9%
Equal in Protein - 25.72
Equal in Water - 65.6
Equal in Other - -4.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilapia
Tilapia
1
:
2
Chinook salmon
Chinook salmon
Contains less Saturated Fat -70.8%
Contains more Monounsaturated Fat +501.3%
Contains more Polyunsaturated fat +343.7%
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Chinook salmon
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
Contains less Saturated Fat -70.8%
Contains more Monounsaturated Fat +501.3%
Contains more Polyunsaturated fat +343.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tilapia Chinook salmon Opinion
Protein 26.15g 25.72g Tilapia
Fats 2.65g 13.38g Chinook salmon
Calories 128kcal 231kcal Chinook salmon
Calcium 14mg 28mg Chinook salmon
Iron 0.69mg 0.91mg Chinook salmon
Magnesium 34mg 122mg Chinook salmon
Phosphorus 204mg 371mg Chinook salmon
Potassium 380mg 505mg Chinook salmon
Sodium 56mg 60mg Tilapia
Zinc 0.41mg 0.56mg Chinook salmon
Copper 0.075mg 0.053mg Tilapia
Manganese 0.037mg 0.019mg Tilapia
Selenium 54.4µg 46.8µg Tilapia
Vitamin A 0IU 496IU Chinook salmon
Vitamin A RAE 0µg 149µg Chinook salmon
Vitamin E 0.79mg Tilapia
Vitamin D 150IU Tilapia
Vitamin D 3.7µg Tilapia
Vitamin C 0mg 4.1mg Chinook salmon
Vitamin B1 0.093mg 0.044mg Tilapia
Vitamin B2 0.073mg 0.154mg Chinook salmon
Vitamin B3 4.745mg 10.045mg Chinook salmon
Vitamin B5 0.664mg 0.865mg Chinook salmon
Vitamin B6 0.123mg 0.462mg Chinook salmon
Folate 6µg 35µg Chinook salmon
Vitamin B12 1.86µg 2.87µg Chinook salmon
Vitamin K 0.9µg Tilapia
Tryptophan 0.265mg 0.288mg Chinook salmon
Threonine 1.156mg 1.127mg Tilapia
Isoleucine 1.22mg 1.185mg Tilapia
Leucine 2.04mg 2.09mg Chinook salmon
Lysine 2.315mg 2.362mg Chinook salmon
Methionine 0.766mg 0.761mg Tilapia
Phenylalanine 1.05mg 1.004mg Tilapia
Valine 1.28mg 1.325mg Chinook salmon
Histidine 0.585mg 0.757mg Chinook salmon
Cholesterol 57mg 85mg Tilapia
Saturated Fat 0.94g 3.214g Tilapia
Omega-3 - DHA 0.13g 0.727g Chinook salmon
Omega-3 - EPA 0.005g 1.01g Chinook salmon
Omega-3 - DPA 0.06g 0.296g Chinook salmon
Monounsaturated Fat 0.955g 5.742g Chinook salmon
Polyunsaturated fat 0.6g 2.662g Chinook salmon
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 Chinook salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
47%
Tilapia
68%
Chinook salmon
Minerals Daily Need Coverage Score
52%
Tilapia
63%
Chinook salmon

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated Fat?
Tilapia
Tilapia is lower in Saturated Fat (difference - 2.274g)
Which food is cheaper?
Tilapia
Tilapia is cheaper (difference - $15)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Chinook salmon
Chinook salmon is relatively richer in minerals
Which food is richer in vitamins?
Chinook salmon
Chinook salmon is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.