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Tilapia vs. Sea bass — In-Depth Nutrition Comparison

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Significant differences between tilapia and sea bass

  • Tilapia has more selenium and vitamin B3; however, sea bass is richer in vitamin B12, vitamin B6, and phosphorus.
  • Sea bass covers your daily vitamin B12 needs 106% more than tilapia.
  • Sea bass has 2 times less vitamin B3 than tilapia. Tilapia has 4.745mg of vitamin B3, while sea bass has 2.558mg.
  • Tilapia contains less cholesterol.

Specific food types used in this comparison are Fish, tilapia, cooked, dry heat and Fish, bass, striped, cooked, dry heat.

Infographic

Tilapia vs Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more PotassiumPotassium +15.9%
Contains more CopperCopper +87.5%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +94.7%
Contains more SeleniumSelenium +16.2%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +35.7%
Contains more IronIron +56.5%
Contains more ZincZinc +24.4%
Contains more PhosphorusPhosphorus +24.5%

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 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +97.3%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +23.7%
Contains more Vitamin B5Vitamin B5 +30.3%
Contains more Vitamin B6Vitamin B6 +181.3%
Contains more Vitamin B12Vitamin B12 +137.1%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg

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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more ProteinProtein +15%
Contains more FatsFats +12.8%
~equal in Carbs ~0g
~equal in Water ~73.36g
~equal in Other ~0.92g

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% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated fat +12.9%
Contains less Sat. FatSaturated fat -30.9%
Contains more Poly. FatPolyunsaturated fat +67.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tilapia Sea bass DV% diff.
Vitamin B12 1.86µg 4.41µg 106%
Vitamin D 150IU 19%
Vitamin D 3.7µg 19%
Vitamin B6 0.123mg 0.346mg 17%
Cholesterol 57mg 103mg 15%
Vitamin B3 4.745mg 2.558mg 14%
Selenium 54.4µg 46.8µg 14%
Choline 51.3mg 9%
Phosphorus 204mg 254mg 7%
Protein 26.15g 22.73g 7%
Vitamin E 0.79mg 5%
Iron 0.69mg 1.08mg 5%
Magnesium 34mg 51mg 4%
Copper 0.075mg 0.04mg 4%
Vitamin B5 0.664mg 0.865mg 4%
Vitamin B2 0.073mg 0.037mg 3%
Vitamin A 0µg 31µg 3%
Polyunsaturated fat 0.6g 1.005g 3%
Vitamin B1 0.093mg 0.115mg 2%
Potassium 380mg 328mg 2%
Fats 2.65g 2.99g 1%
Folate 6µg 10µg 1%
Vitamin K 0.9µg 1%
Zinc 0.41mg 0.51mg 1%
Calcium 14mg 19mg 1%
Sodium 56mg 88mg 1%
Manganese 0.037mg 0.019mg 1%
Saturated fat 0.94g 0.65g 1%
Calories 128kcal 124kcal 0%
Monounsaturated fat 0.955g 0.846g 0%
Tryptophan 0.265mg 0.255mg 0%
Threonine 1.156mg 0.997mg 0%
Isoleucine 1.22mg 1.047mg 0%
Leucine 2.04mg 1.848mg 0%
Lysine 2.315mg 2.088mg 0%
Methionine 0.766mg 0.673mg 0%
Phenylalanine 1.05mg 0.887mg 0%
Valine 1.28mg 1.171mg 0%
Histidine 0.585mg 0.669mg 0%
Omega-3 - EPA 0.005g 0.217g N/A
Omega-3 - DHA 0.13g 0.75g N/A
Omega-3 - ALA 0.045g N/A
Omega-3 - DPA 0.06g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia Sea bass
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
41%
Tilapia
60%
Sea bass
Minerals Daily Need Coverage Score
52%
Tilapia
52%
Sea bass

Comparison summary

Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 32mg)
Which food is lower in Sugar?
Sea bass
Sea bass is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Sea bass
Sea bass is lower in Saturated fat (difference - 0.29g)
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 ($)
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.
Which food is richer in vitamins?
?
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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.