Tilapia vs. Fish sticks — In-Depth Nutrition Comparison

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How are tilapia and fish sticks different?

Tilapia is higher in selenium, vitamin B12, vitamin D, vitamin B3, and vitamin B5; however, fish sticks are richer in vitamin E and manganese.
Daily need coverage for selenium for tilapia is 70% higher.
Tilapia contains 150 times more vitamin D than fish sticks. While tilapia contains 150IU of vitamin D, fish sticks contain only 1IU.
Fish sticks have less cholesterol.
Tilapia has a lower glycemic index (0) than fish sticks (54).

Fish, tilapia, cooked, dry heat and Fish, fish sticks, frozen, prepared are the varieties used in this article.

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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.

Tilapia

Fish sticks

Contains more MagnesiumMagnesium	+36%
Contains more PotassiumPotassium	+105.4%
Contains more CopperCopper	+27.1%
Contains less SodiumSodium	-86.1%
Contains more SeleniumSelenium	+246.5%

Contains more CalciumCalcium	+14.3%
Contains more IronIron	+21.7%
Contains more ManganeseManganese	+391.9%

~equal in Zinc ~0.42mg

~equal in Phosphorus ~191mg

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

Fish sticks

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B3Vitamin B3	+208.9%
Contains more Vitamin B5Vitamin B5	+144.1%
Contains more Vitamin B6Vitamin B6	+57.7%
Contains more Vitamin B12Vitamin B12	+93.8%
Contains more CholineCholine	+19.9%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+770.9%
Contains more Vitamin B1Vitamin B1	+31.2%
Contains more Vitamin B2Vitamin B2	+58.9%
Contains more Vitamin KVitamin K	+422.2%
Contains more FolateFolate	+300%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	54.4µg	15.7µg	70%
Polyunsaturated fat	0.6g	7.824g	48%
Vitamin E	0.79mg	6.88mg	41%
Vitamin B12	1.86µg	0.96µg	38%
Protein	26.15g	11.01g	30%
Fats	2.65g	16.23g	21%
Vitamin B3	4.745mg	1.536mg	20%
Vitamin D	3.7µg	0µg	19%
Vitamin D	150IU	1IU	19%
Sodium	56mg	402mg	15%
Saturated fat	0.94g	3.733g	13%
Cholesterol	57mg	28mg	10%
Vitamin B5	0.664mg	0.272mg	8%
Starch		20.46g	8%
Calories	128kcal	277kcal	7%
Carbs	0g	21.66g	7%
Fiber	0g	1.5g	6%
Potassium	380mg	185mg	6%
Monounsaturated fat	0.955g	3.193g	6%
Manganese	0.037mg	0.182mg	6%
Folate	6µg	24µg	5%
Vitamin B2	0.073mg	0.116mg	3%
Vitamin K	0.9µg	4.7µg	3%
Vitamin B6	0.123mg	0.078mg	3%
Vitamin B1	0.093mg	0.122mg	2%
Phosphorus	204mg	191mg	2%
Copper	0.075mg	0.059mg	2%
Iron	0.69mg	0.84mg	2%
Choline	51.3mg	42.8mg	2%
Magnesium	34mg	25mg	2%
Net carbs	0g	20.16g	N/A
Calcium	14mg	16mg	0%
Sugar	0g	1.65g	N/A
Zinc	0.41mg	0.42mg	0%
Vitamin A	0µg	4µg	0%
Trans fat		0.124g	N/A
Tryptophan	0.265mg	0.122mg	0%
Threonine	1.156mg	0.372mg	0%
Isoleucine	1.22mg	0.429mg	0%
Leucine	2.04mg	0.852mg	0%
Lysine	2.315mg	0.795mg	0%
Methionine	0.766mg	0.296mg	0%
Phenylalanine	1.05mg	0.47mg	0%
Valine	1.28mg	0.5mg	0%
Histidine	0.585mg	0.23mg	0%
Fructose		0.1g	0%
Omega-3 - EPA	0.005g	0.05g	N/A
Omega-3 - DHA	0.13g	0.088g	N/A
Omega-3 - ALA	0.045g	0.236g	N/A
Omega-3 - DPA	0.06g	0.004g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.011g	N/A
Omega-6 - Eicosadienoic acid	0.015g	0.003g	N/A
Omega-6 - Linoleic acid		7.289g	N/A