Tilapia vs. Flatfish — In-Depth Nutrition Comparison
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Differences between Tilapia and Flatfish
- Tilapia has more Selenium, Vitamin B12, Vitamin B3, Vitamin B5, Copper, Iron, Vitamin B1, and Potassium, while Flatfish has more Phosphorus.
- Tilapia's daily need coverage for Selenium is 40% higher.
- Flatfish contains 4 times less Vitamin B3 than Tilapia. Tilapia contains 4.745mg of Vitamin B3, while Flatfish contains 1.278mg.
- The amount of Sodium in Tilapia is lower.
The food types used in this comparison are Fish, tilapia, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.
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.
| Contains more MagnesiumMagnesium | +54.5% |
| Contains more PotassiumPotassium | +92.9% |
| Contains more IronIron | +200% |
| Contains more CopperCopper | +226.1% |
| Contains less SodiumSodium | -84.6% |
| Contains more ManganeseManganese | +117.6% |
| Contains more SeleniumSelenium | +66.9% |
| Contains more CalciumCalcium | +78.6% |
| Contains more PhosphorusPhosphorus | +51.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +257.7% |
| Contains more Vitamin B2Vitamin B2 | +192% |
| Contains more Vitamin B3Vitamin B3 | +271.3% |
| Contains more Vitamin B5Vitamin B5 | +192.5% |
| Contains more Vitamin B12Vitamin B12 | +42% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more CholineCholine | +55.8% |
~equal in
Vitamin D
~3.5µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +71.6% |
| Contains more FatsFats | +11.8% |
| Contains more WaterWater | +13.3% |
~equal in
Carbs
~0g
~equal in
Other
~1.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +45.4% |
| Contains more Poly. FatPolyunsaturated fat | +30.7% |
| Contains less Sat. FatSaturated Fat | -42.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 128kcal | 86kcal |
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| Protein | 26.15g | 15.24g |
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| Fats | 2.65g | 2.37g |
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| Cholesterol | 57mg | 56mg |
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| Vitamin D | 150IU | 139IU |
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| Magnesium | 34mg | 22mg |
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| Calcium | 14mg | 25mg |
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| Potassium | 380mg | 197mg |
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| Iron | 0.69mg | 0.23mg |
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| Copper | 0.075mg | 0.023mg |
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| Zinc | 0.41mg | 0.39mg |
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| Phosphorus | 204mg | 309mg |
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| Sodium | 56mg | 363mg |
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| Vitamin A | 0IU | 37IU |
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| Vitamin A | 0µg | 12µg |
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| Vitamin E | 0.79mg | 0.77mg |
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| Vitamin D | 3.7µg | 3.5µg |
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| Manganese | 0.037mg | 0.017mg |
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| Selenium | 54.4µg | 32.6µg |
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| Vitamin B1 | 0.093mg | 0.026mg |
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| Vitamin B2 | 0.073mg | 0.025mg |
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| Vitamin B3 | 4.745mg | 1.278mg |
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| Vitamin B5 | 0.664mg | 0.227mg |
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| Vitamin B6 | 0.123mg | 0.115mg |
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| Vitamin B12 | 1.86µg | 1.31µg |
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| Vitamin K | 0.9µg | 0.1µg |
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| Folate | 6µg | 6µg | |
| Trans Fat | 0.014g |
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| Choline | 51.3mg | 79.9mg |
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| Saturated Fat | 0.94g | 0.542g |
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| Monounsaturated Fat | 0.955g | 0.657g |
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| Polyunsaturated fat | 0.6g | 0.459g |
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| Tryptophan | 0.265mg | 0.197mg |
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| Threonine | 1.156mg | 0.719mg |
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| Isoleucine | 1.22mg | 0.754mg |
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| Leucine | 2.04mg | 1.335mg |
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| Lysine | 2.315mg | 1.561mg |
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| Methionine | 0.766mg | 0.56mg |
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| Phenylalanine | 1.05mg | 0.624mg |
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| Valine | 1.28mg | 0.8mg |
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| Histidine | 0.585mg | 0.374mg |
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| Omega-3 - EPA | 0.005g | 0.168g |
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| Omega-3 - DHA | 0.13g | 0.132g |
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| Omega-3 - ALA | 0.045g |
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| Omega-3 - DPA | 0.06g | 0.034g |
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| Omega-6 - Eicosadienoic acid | 0.015g | 0.006g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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%
32%
Minerals Daily Need Coverage Score
52%
43%
Comparison summary
Which food is richer in minerals?
Tilapia is relatively richer in minerals
Which food contains less Sodium?
Tilapia contains less Sodium (difference - 307mg)
Which food is richer in vitamins?
Tilapia is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Flatfish is lower in Saturated Fat (difference - 0.398g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)