Tilapia vs. Halibut — Health Impact and Nutrition Comparison

Actual Differences 

Tilapia has a deep body with a black, crimson, or gold hue and long dorsal fins, whereas Halibut has a diamond-shaped body that ranges in color from gray to dark. While tilapia is renowned for its sweet and mild flavor, which can vary depending on the location where it is raised, halibut has a sweet and delicate taste with a sea-fresh scent. Halibut has a strong, thick structure, whereas the white flesh of tilapia is flaky and hard. Halibut is frequently prepared by baking, broiling, poaching, or grilling, whereas tilapia can be cooked by steaming, grilling, baking, smoking, poaching, or stir-frying. In general, high-quality farmed tilapia tastes better than wild tilapia that eat algae and lake plants. Additionally, Halibut is primarily found on the Atlantic Ocean and California coasts, while Tilapia is a freshwater fish from the Cichlidae family. The Middle East and the Nile River often have large populations of these fish.  

Nutrition

The composition of the macronutrients, minerals, and vitamins in halibut and tilapia will be covered in this section of the text. They are both healthy fish that contain no significant amounts of carbohydrates. 

Macronutrients and Calories

Halibut has a protein level of 18.42g and a fat content of 17.74g, but tilapia has nearly the same protein content of 26.15g and a far lower fat content of 2.65g. 

Both fish are carbohydrate-free; however, Halibut has 61.88 grams of water and 1.96 grams of other ingredients, and Tilapia has 71.59 grams of water and no other ingredients.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Tilapia

2

Protein: 26.15 g

Fats: 2.65 g

Carbs: 0 g

Water: 71.59 g

Other: 0 g

Halibut

2

Protein: 18.42 g

Fats: 17.74 g

Carbs: 0 g

Water: 61.88 g

Other: 1.96 g

Contains more ProteinProtein	+42%
Contains more WaterWater	+15.7%

Contains more FatsFats

+569.4%

~equal in Carbs ~0g

~equal in Other ~1.96g

Calories

While halibut has about 239 calories per serving, tilapia has just about 128 calories per serving. 

Protein

They include necessary amino acids such as phenylalanine, histidine, and lysine.

Fats

Halibut contains 3.102g of saturated fat, while Tilapia contains 0.94g, indicating a 69.7% lower content in Tilapia. However, Tilapia outperforms Halibut in monounsaturated fat, with 0.955g compared to 10.742g in Halibut, exhibiting a significant 1024.8% increase. Tilapia also contains more polyunsaturated fat (0.6 g compared to 1.753g in halibut), a difference of 192.2%. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Tilapia

1

Saturated Fat: Sat. Fat 0.94 g

Monounsaturated Fat: Mono. Fat 0.955 g

Polyunsaturated fat: Poly. Fat 0.6 g

Halibut

2

Saturated Fat: Sat. Fat 3.102 g

Monounsaturated Fat: Mono. Fat 10.742 g

Polyunsaturated fat: Poly. Fat 1.753 g

Contains less Sat. FatSaturated Fat

-69.7%

Contains more Mono. FatMonounsaturated Fat	+1024.8%
Contains more Poly. FatPolyunsaturated fat	+192.2%

Vitamins

In comparison to Halibut, which offers 60 IU, 0.79mg, and 150 IU of Vitamin A, Vitamin E, and Vitamin D, respectively, Tilapia is deficient in these nutrients. However, tilapia is superior to halibut in that it has twice as much vitamin B3. The amounts of vitamins B1, B2, B5, B6, and B12 in the two fish are slightly different. Tilapia (6 g) has more folic acid than halibut (1 g); however, both fish have about the same amounts of vitamin K (0.9 g). 

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

9

Halibut

3

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+27.4%
Contains more Vitamin B3Vitamin B3	+146.7%
Contains more Vitamin B5Vitamin B5	+130.6%
Contains more Vitamin B12Vitamin B12	+93.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+500%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+41.1%
Contains more Vitamin B6Vitamin B6	+294.3%

~equal in Vitamin C ~0mg

Minerals

Halibut only has 4 mg of calcium per serving, compared to the 14 mg in tilapia, making tilapia the superior calcium source. 

Furthermore, tilapia has 56 mg of sodium instead of halibut's 103 mg. With about twice as much copper and manganese as halibut, tilapia also leads in this category. However, both fish share comparable amounts of phosphate, potassium, iron, magnesium, zinc, and selenium. 

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

5

Halibut

2

Contains more CalciumCalcium	+250%
Contains more CopperCopper	+97.4%
Contains less SodiumSodium	-45.6%
Contains more ManganeseManganese	+146.7%
Contains more SeleniumSelenium	+16.2%

Contains more IronIron	+23.2%
Contains more ZincZinc	+24.4%

~equal in Magnesium ~33mg

~equal in Potassium ~344mg

~equal in Phosphorus ~210mg

 Acidity

Halibut has an acidity rating of 8.7, which denotes an acidic nature when comparing the acidity levels between it and Tilapia based on Potential Renal Acid Load (PRAL). Tilapia, on the other hand, has a higher acidity rating of 11.3, classifying it as an acidic food. 
 

 Cardiovascular Health

Consuming tilapia and halibut is associated with a lower risk of cardiovascular disease (1). The proportion of omega-3 to omega-6 fatty acids is to blame for this (2). These long-chain essential fatty acids are not ones that the body can make on its own. As a result, we must feed them. The research found that when blood flow quantities of omega-6 and omega-3 fatty acids are out of balance, the risk of heart disease rises. So, eating fish can promote a balanced diet.

 Inflammation

While omega-3 fatty acids are present in all fish, fatty fish contain the highest concentrations.

The benefit of omega-3 is that it helps lessen inflammation, which promotes improved gut health, faster muscle recovery, and less discomfort (3). However, even though the body needs omega-6 fatty acids, consuming too much of them increases inflammation. Increased inflammation has been linked to worsening sleep, digestion, and weight gain (4).

Downsides and Risk

Tilapia is categorized as a food with moderate mercury content. Mercury is poisonous to youngsters, young people, and pregnant women, even if it is safe for healthy middle-aged people (5). It is important to be informed that tilapia is regularly farmed using harmful chemicals, which are against the law and is commonly fed animal waste. It might include the potential carcinogen dioxin (6).

High mercury concentrations are seen in California halibut, whereas intermediate mercury concentrations are found in Pacific halibut, Greenland turbot, and Atlantic halibut (7).