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  6. Tilapia vs. Mackerel

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 from Mackerel is 714% higher.

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

Infographic

Tilapia vs Mackerel 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
3
:
7
Mackerel
Mackerel
Contains less Sodium -32.5%
Contains more Manganese +85%
Contains more Iron +127.5%
Contains more Magnesium +185.3%
Contains more Phosphorus +36.3%
Contains more Zinc +129.3%
Contains more Copper +25.3%
Equal in Calcium - 15
Equal in Potassium - 401
Equal in Selenium - 51.6
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains less Sodium -32.5%
Contains more Manganese +85%
Contains more Iron +127.5%
Contains more Magnesium +185.3%
Contains more Phosphorus +36.3%
Contains more Zinc +129.3%
Contains more Copper +25.3%
Equal in Calcium - 15
Equal in Potassium - 401
Equal in Selenium - 51.6

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
Mackerel
Mackerel
Contains more Folate +200%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +71%
Contains more Vitamin B2 +464.4%
Contains more Vitamin B3 +44.4%
Contains more Vitamin B5 +49.1%
Contains more Vitamin B6 +274%
Contains more Vitamin B12 +921.5%
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%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Folate +200%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +71%
Contains more Vitamin B2 +464.4%
Contains more Vitamin B3 +44.4%
Contains more Vitamin B5 +49.1%
Contains more Vitamin B6 +274%
Contains more Vitamin B12 +921.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilapia
Tilapia
2
:
2
Mackerel
Mackerel
Contains more Water +34.4%
Contains more Fats +572.1%
Equal in Protein - 23.85
Equal in Other - 5.07
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Mackerel
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 Water +34.4%
Contains more Fats +572.1%
Equal in Protein - 23.85
Equal in Other - 5.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilapia
Tilapia
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -77.5%
Contains more Monounsaturated Fat +633.6%
Contains more Polyunsaturated fat +616.7%
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -77.5%
Contains more Monounsaturated Fat +633.6%
Contains more Polyunsaturated 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 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 Mackerel Opinion
Protein 26.15g 23.85g Tilapia
Fats 2.65g 17.81g Mackerel
Calories 128kcal 262kcal Mackerel
Calcium 14mg 15mg Mackerel
Iron 0.69mg 1.57mg Mackerel
Magnesium 34mg 97mg Mackerel
Phosphorus 204mg 278mg Mackerel
Potassium 380mg 401mg Mackerel
Sodium 56mg 83mg Tilapia
Zinc 0.41mg 0.94mg Mackerel
Copper 0.075mg 0.094mg Mackerel
Manganese 0.037mg 0.02mg Tilapia
Selenium 54.4µg 51.6µg Tilapia
Vitamin A 0IU 180IU Mackerel
Vitamin A RAE 0µg 54µg Mackerel
Vitamin E 0.79mg Tilapia
Vitamin D 150IU Tilapia
Vitamin D 3.7µg Tilapia
Vitamin C 0mg 0.4mg Mackerel
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
Folate 6µg 2µg Tilapia
Vitamin B12 1.86µg 19µg Mackerel
Vitamin K 0.9µg Tilapia
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
Cholesterol 57mg 75mg Tilapia
Saturated Fat 0.94g 4.176g Tilapia
Omega-3 - DHA 0.13g 0.699g Mackerel
Omega-3 - EPA 0.005g 0.504g Mackerel
Omega-3 - DPA 0.06g 0.106g Mackerel
Monounsaturated Fat 0.955g 7.006g Mackerel
Polyunsaturated fat 0.6g 4.3g Mackerel
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 Mackerel
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
235%
Mackerel
Minerals Daily Need Coverage Score
52%
Tilapia
64%
Mackerel

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 27mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 18mg)
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 richer in vitamins?
Mackerel
Mackerel 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. 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.