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Tilapia vs. Flatfish — In-Depth Nutrition Comparison

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Differences between tilapia and flatfish

  • Tilapia has more selenium, vitamin B1,2, 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

Tilapia vs Flatfish 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 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
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%
~equal in Zinc ~0.39mg

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% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
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 C ~0mg
~equal in Vitamin E ~0.77mg
~equal in Vitamin D ~3.5µg
~equal in Vitamin B6 ~0.115mg
~equal in Folate ~6µg

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
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
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
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 g
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
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.
Tilapia Flatfish
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tilapia Flatfish DV% diff.
Selenium 54.4µg 32.6µg 40%
Vitamin B12 1.86µg 1.31µg 23%
Vitamin B3 4.745mg 1.278mg 22%
Protein 26.15g 15.24g 22%
Phosphorus 204mg 309mg 15%
Sodium 56mg 363mg 13%
Vitamin B5 0.664mg 0.227mg 9%
Vitamin B1 0.093mg 0.026mg 6%
Copper 0.075mg 0.023mg 6%
Iron 0.69mg 0.23mg 6%
Potassium 380mg 197mg 5%
Choline 51.3mg 79.9mg 5%
Vitamin B2 0.073mg 0.025mg 4%
Magnesium 34mg 22mg 3%
Saturated fat 0.94g 0.542g 2%
Calories 128kcal 86kcal 2%
Vitamin K 0.9µg 0.1µg 1%
Monounsaturated fat 0.955g 0.657g 1%
Polyunsaturated fat 0.6g 0.459g 1%
Vitamin B6 0.123mg 0.115mg 1%
Manganese 0.037mg 0.017mg 1%
Vitamin D 3.7µg 3.5µg 1%
Vitamin A 0µg 12µg 1%
Calcium 14mg 25mg 1%
Vitamin D 150IU 139IU 1%
Fats 2.65g 2.37g 0%
Cholesterol 57mg 56mg 0%
Zinc 0.41mg 0.39mg 0%
Vitamin E 0.79mg 0.77mg 0%
Folate 6µg 6µg 0%
Trans fat 0.014g N/A
Tryptophan 0.265mg 0.197mg 0%
Threonine 1.156mg 0.719mg 0%
Isoleucine 1.22mg 0.754mg 0%
Leucine 2.04mg 1.335mg 0%
Lysine 2.315mg 1.561mg 0%
Methionine 0.766mg 0.56mg 0%
Phenylalanine 1.05mg 0.624mg 0%
Valine 1.28mg 0.8mg 0%
Histidine 0.585mg 0.374mg 0%
Omega-3 - EPA 0.005g 0.168g N/A
Omega-3 - DHA 0.13g 0.132g N/A
Omega-3 - ALA 0.045g N/A
Omega-3 - DPA 0.06g 0.034g N/A
Omega-6 - Eicosadienoic acid 0.015g 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia Flatfish
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
28%
Flatfish
Minerals Daily Need Coverage Score
52%
Tilapia
43%
Flatfish

Comparison summary

Which food is richer in minerals?
Tilapia
Tilapia is relatively richer in minerals
Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 307mg)
Which food is richer in vitamins?
Tilapia
Tilapia is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated fat?
Flatfish
Flatfish is lower in Saturated fat (difference - 0.398g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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 ($)

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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.