Tilapia vs. Salmon — Health Impact and Nutrition Comparison

Appearance

Tilapia is a smaller fish compared to salmon and has white meat. In comparison, salmon is a bigger fish and has orange-salmon-colored meat. 

Tilapia fish is an excellent source of fish for filleting. 

Taste and flavor

Tilapia fish has a milder flavor compared to salmon. It is often filleted to be fried, baked, or even breaded and deep-fried. In comparison, salmon has a stronger flavor and is more often considered a higher-end fish than tilapia. 

Salmon roe or salmon caviar is widely used in the culinary world. 

Calories

Salmon is higher in calories compared to tilapia. Salmon contains nearly 142 calories, whereas tilapia contains 96 calories.

Carbs and Glycemic index

Their carb and glycemic indices are negligible. 

Proteins

Salmon is richer in proteins compared to tilapia. Salmon contains 25.4g of proteins and tilapia contains 20g of protein. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Tilapia

2

:

2

Salmon

Contains more Protein +18.3%

Contains more Water +10.6%

Contains more Fats +366%

Equal in Water - 64.75

Equal in Other - 0.8

Tilapia

Protein: 26.15 g

Fats: 2.65 g

Carbs: 0 g

Water: 71.59 g

Other: 0 g

Salmon

Protein: 22.1 g

Fats: 12.35 g

Carbs: 0 g

Water: 64.75 g

Other: 0.8 g

Contains more Protein +18.3%

Contains more Water +10.6%

Contains more Fats +366%

Equal in Water - 64.75

Equal in Other - 0.8

Fats

Salmon is a fattier fish, and tilapia is a leaner fish.

Salmon contains nearly 4.5 times more fats in comparison to tilapia. Salmon is richer in omega-3 fats such as EPA and DHA than tilapia.

Overall, salmon is richer in polyunsaturated and monounsaturated fats. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Tilapia

1

:

2

Salmon

Contains less Saturated Fat -60.8%

Contains more Monounsaturated Fat +337.8%

Contains more Polyunsaturated fat +658.8%

Tilapia

Saturated Fat: 0.94 g

Monounsaturated Fat: 0.955 g

Polyunsaturated fat: 0.6 g

Salmon

Saturated Fat: 2.397 g

Monounsaturated Fat: 4.181 g

Polyunsaturated fat: 4.553 g

Contains less Saturated Fat -60.8%

Contains more Monounsaturated Fat +337.8%

Contains more Polyunsaturated fat +658.8%

Minerals

Salmon is richer in choline and phosphorus. In comparison, tilapia is richer in copper, iron, and selenium. 

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

6

:

4

Salmon

Contains more Iron +102.9%

Contains more Magnesium +13.3%

Contains more Copper +53.1%

Contains more Manganese +131.3%

Contains more Selenium +31.4%

Contains more Phosphorus +23.5%

Equal in Calcium - 15

Equal in Potassium - 384

Equal in Sodium - 61

Equal in Zinc - 0.43

Tilapia

Salmon

Contains more Iron +102.9%

Contains more Magnesium +13.3%

Contains more Copper +53.1%

Contains more Manganese +131.3%

Contains more Selenium +31.4%

Contains more Phosphorus +23.5%

Equal in Calcium - 15

Equal in Potassium - 384

Equal in Sodium - 61

Equal in Zinc - 0.43

Vitamins

Salmon has a richer vitamin profile. It is richer in all B complex vitamins such as B1, B2, B3, B5, B6, and B12. it is also richer in vitamins A, E, and D. 

In the diagram below, we can visualize their distributions. 

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

1

:

11

Salmon

Contains more Vitamin K +800%

Contains more Vitamin A +∞%

Contains more Vitamin E +44.3%

Contains more Vitamin D +254.1%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +265.6%

Contains more Vitamin B2 +84.9%

Contains more Vitamin B3 +69.5%

Contains more Vitamin B5 +122.1%

Contains more Vitamin B6 +426%

Contains more Folate +466.7%

Contains more Vitamin B12 +50.5%

Tilapia

Salmon

Contains more Vitamin K +800%

Contains more Vitamin A +∞%

Contains more Vitamin E +44.3%

Contains more Vitamin D +254.1%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +265.6%

Contains more Vitamin B2 +84.9%

Contains more Vitamin B3 +69.5%

Contains more Vitamin B5 +122.1%

Contains more Vitamin B6 +426%

Contains more Folate +466.7%

Contains more Vitamin B12 +50.5%

Omega-3

It is better to include omega-3 fatty acids in our diets. EPA and DHA have been shown to have various benefits. When consumed in large quantities, omega-3 fats lower triglycerides. They also have cardioprotective properties, nervous system maintenance, and lower risks of Alzheimer's and depression. It can even help increase chemotherapeutic drug tolerance during treatment. 

Salmon is richer in omega-3 fats and provides all these benefits. 

(1)(2)(3)(4)(5)

Wound healing

Although not very significant in nutrition, tilapia collagen extract is useful in wound healing. A fishbone broth might be used in this case. (6)

Cardiovascular health

Salmon is associated with decreased risks of cardiovascular diseases. 

There is a decrease in LDL and triglycerides and addition to increased HDL, which overall decreases risks of atherosclerosis and mortality rates from cardiovascular diseases. (7)

Miscellaneous

Both these fish are packed with nutrients, especially minerals and vitamins. They are a necessary addition to a healthy diet since they provide a good source of macro and micronutrients. As we can visualize in their diagrams, we can see that salmon is richer in most nutrients. However, it is important to mention that tilapia is also rich in nutrients. 

These fish can be added to various diets, including diets catered for bodybuilding purposes, since they are low in calories and have a high nutritive value. 

Nevertheless, if you want to read about trout vs. salmon, check this article which discusses their differences in detail.