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Tilapia vs. Mackerel — In-Depth Nutrition Comparison

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How are tilapia and mackerel different?

  • Mackerel has more vitamin B12, vitamin B2, vitamin B6, magnesium, vitamin B3, iron, phosphorus, and vitamin B5 than tilapia.
  • Daily need coverage for vitamin B12 for mackerel is 714% higher.
  • Tilapia has less cholesterol.

Fish, tilapia, cooked, dry heat and Fish, mackerel, Atlantic, cooked, dry heat are the varieties used in this article.

Infographic

Tilapia vs Mackerel infographic
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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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains less SodiumSodium -32.5%
Contains more ManganeseManganese +85%
Contains more MagnesiumMagnesium +185.3%
Contains more IronIron +127.5%
Contains more CopperCopper +25.3%
Contains more ZincZinc +129.3%
Contains more PhosphorusPhosphorus +36.3%
~equal in Calcium ~15mg
~equal in Potassium ~401mg
~equal in Selenium ~51.6µg

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 1.3% 11% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +71%
Contains more Vitamin B2Vitamin B2 +464.4%
Contains more Vitamin B3Vitamin B3 +44.4%
Contains more Vitamin B5Vitamin B5 +49.1%
Contains more Vitamin B6Vitamin B6 +274%
Contains more Vitamin B12Vitamin B12 +921.5%

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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more WaterWater +34.4%
Contains more FatsFats +572.1%
~equal in Protein ~23.85g
~equal in Carbs ~0g
~equal in Other ~5.07g

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
27% 45% 28%
Saturated Fat: Sat. Fat 4.176 g
Monounsaturated Fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated Fat -77.5%
Contains more Mono. FatMonounsaturated Fat +633.6%
Contains more Poly. FatPolyunsaturated fat +616.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tilapia Mackerel Opinion
Calories 128kcal 262kcal Mackerel
Protein 26.15g 23.85g Tilapia
Fats 2.65g 17.81g Mackerel
Vitamin C 0mg 0.4mg Mackerel
Cholesterol 57mg 75mg Tilapia
Vitamin D 150IU Tilapia
Magnesium 34mg 97mg Mackerel
Calcium 14mg 15mg Mackerel
Potassium 380mg 401mg Mackerel
Iron 0.69mg 1.57mg Mackerel
Copper 0.075mg 0.094mg Mackerel
Zinc 0.41mg 0.94mg Mackerel
Phosphorus 204mg 278mg Mackerel
Sodium 56mg 83mg Tilapia
Vitamin A 0IU 180IU Mackerel
Vitamin A 0µg 54µg Mackerel
Vitamin E 0.79mg Tilapia
Vitamin D 3.7µg Tilapia
Manganese 0.037mg 0.02mg Tilapia
Selenium 54.4µg 51.6µg Tilapia
Vitamin B1 0.093mg 0.159mg Mackerel
Vitamin B2 0.073mg 0.412mg Mackerel
Vitamin B3 4.745mg 6.85mg Mackerel
Vitamin B5 0.664mg 0.99mg Mackerel
Vitamin B6 0.123mg 0.46mg Mackerel
Vitamin B12 1.86µg 19µg Mackerel
Vitamin K 0.9µg Tilapia
Folate 6µg 2µg Tilapia
Choline 51.3mg Tilapia
Saturated Fat 0.94g 4.176g Tilapia
Monounsaturated Fat 0.955g 7.006g Mackerel
Polyunsaturated fat 0.6g 4.3g Mackerel
Tryptophan 0.265mg 0.267mg Mackerel
Threonine 1.156mg 1.045mg Tilapia
Isoleucine 1.22mg 1.099mg Tilapia
Leucine 2.04mg 1.938mg Tilapia
Lysine 2.315mg 2.19mg Tilapia
Methionine 0.766mg 0.706mg Tilapia
Phenylalanine 1.05mg 0.931mg Tilapia
Valine 1.28mg 1.228mg Tilapia
Histidine 0.585mg 0.702mg Mackerel
Omega-3 - EPA 0.005g 0.504g Mackerel
Omega-3 - DHA 0.13g 0.699g Mackerel
Omega-3 - ALA 0.045g Tilapia
Omega-3 - DPA 0.06g 0.106g Mackerel
Omega-6 - Eicosadienoic acid 0.015g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia Mackerel
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
217%
Mackerel
Minerals Daily Need Coverage Score
52%
Tilapia
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 18mg)
Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Tilapia
Tilapia is lower in Saturated Fat (difference - 3.236g)
Which food is cheaper?
Tilapia
Tilapia is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.