Tilapia vs Mahimahi - Health impact and Nutrition Comparison

Summary

Tilapia and mahi mahi have many differences in nutritional content. Tilapia is higher in protein, fat, vitamin D, and selenium. Mahi mahi contains more cholesterol, vitamin A, and fewer calories. Two species promote heart health.

Introduction

Tilapia and mahi mahi are two of the most consumed fishes in the world. In this article, we will compare these foods, focusing on their nutritional composition and health impact, and showing their actual differences.

Actual differences

Tilapia (1) is a freshwater fish from the Cichlidae family. This fish is usually widespread in the Nile river and the Middle East. Tilapia has a fishy, mild, and a bit sweet taste. Tilapia has a broader range of cooking methods: it is usually consumed in sealed, poached, steamed, grilled, raw, baked, or smoked forms. You can easily find tilapia in markets, in frozen or fresh form.

Mahi mahi (2), the dolphinfish or dorado fish, is a yellow or bright-green predatory fish primarily found in Hawaii. Mahi mahi has a non-fishy flavor compared to tilapia. It is usually fried with herbs, lemon, and spices. The fish lives in the Gulf of Mexico and the Caribbean sea. However, it is sold and found worldwide.

Nutrition

Here we will discuss the macronutrient, mineral, and vitamin composition of raw tilapia and mahi mahi. Both of them do not provide any quantities of carbs.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Tilapia

3

:

1

Mahimahi

Contains more Protein +10.2%

Contains more Fats +194.4%

Equal in Protein - 23.72

Equal in Water - 71.22

Equal in Other - 4.16

Tilapia

Protein: 26.15 g

Fats: 2.65 g

Carbs: 0 g

Water: 71.59 g

Other: 0 g

Mahimahi

Protein: 23.72 g

Fats: 0.9 g

Carbs: 0 g

Water: 71.22 g

Other: 4.16 g

Contains more Protein +10.2%

Contains more Fats +194.4%

Equal in Protein - 23.72

Equal in Water - 71.22

Equal in Other - 4.16

Protein

Tilapia is higher in protein than mahi mahi. Per 100g serving, tilapia provides 26.2g of protein, while mahi mahi contains 23.7g of it.

Both contain many essential amino acids, such as lysine, histidine, and phenylalanine.

Fat

Tilapia is nearly three times higher in fats than mahi mahi. It is richer in both saturated and unsaturated fats. Tilapia is an excellent source of omega-6 fatty acids.

Surprisingly, mahi mahi is 37mg higher in cholesterol than tilapia.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Tilapia

2

:

1

Mahimahi

Contains more Monounsaturated Fat +516.1%

Contains more Polyunsaturated fat +184.4%

Contains less Saturated Fat -74.4%

Tilapia

Saturated Fat: 0.94 g

Monounsaturated Fat: 0.955 g

Polyunsaturated fat: 0.6 g

Mahimahi

Saturated Fat: 0.241 g

Monounsaturated Fat: 0.155 g

Polyunsaturated fat: 0.211 g

Contains more Monounsaturated Fat +516.1%

Contains more Polyunsaturated fat +184.4%

Contains less Saturated Fat -74.4%

Calories

Tilapia and mahi mahi are classified as low-calorie foods. Due to its higher protein and fat composition, tilapia provides more calories than mahi mahi. It has 19 more calories per 100g serving.

Minerals

Mahi mahi provides more  zinc and iron than tilapia. Tilapia contains more phosphorus and copper. Tilapia is lower in sodium than mahi mahi. Mahi mahi is rich in mercury, while tilapia provides more selenium (3).

Check the mineral comparison chart below for a visual representation of the distribution of minerals.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Tilapia

3

:

5

Mahimahi

Contains more Phosphorus +11.5%

Contains less Sodium -50.4%

Contains more Copper +41.5%

Contains more Calcium +35.7%

Contains more Iron +110.1%

Contains more Magnesium +11.8%

Contains more Potassium +40.3%

Contains more Zinc +43.9%

Tilapia

Mahimahi

Contains more Phosphorus +11.5%

Contains less Sodium -50.4%

Contains more Copper +41.5%

Contains more Calcium +35.7%

Contains more Iron +110.1%

Contains more Magnesium +11.8%

Contains more Potassium +40.3%

Contains more Zinc +43.9%

Vitamins

Tilapia is richer in vitamins B1 and B12. Mahi mahi contains vitamin A which is not present in tilapia. In contrast, mahi mahi lacks vitamin D, which is produced in tilapia.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Tilapia

5

:

5

Mahimahi

Contains more Vitamin B1 +304.3%

Contains more Vitamin B12 +169.6%

Contains more Vitamin A +∞%

Contains more Vitamin B2 +16.4%

Contains more Vitamin B3 +56.6%

Contains more Vitamin B5 +30.3%

Contains more Vitamin B6 +275.6%

Equal in Folate - 6

Tilapia

Mahimahi

Contains more Vitamin B1 +304.3%

Contains more Vitamin B12 +169.6%

Contains more Vitamin A +∞%

Contains more Vitamin B2 +16.4%

Contains more Vitamin B3 +56.6%

Contains more Vitamin B5 +30.3%

Contains more Vitamin B6 +275.6%

Equal in Folate - 6

Health impact

Cardiovascular health

Tilapia and mahi mahi consumption is connected to lower cardiovascular disease risk (4). This is due to omega-3 and omega-6 fatty acid composition. These two compounds are long-chain essential fatty acids that are not produced in the human organism. Hence we must get them with the food we eat. Research shows that the risk of heart disease increases when there is no balance between omega-6 and omega-3 fatty acid concentrations in the blood flow (5). Mahi mahi boosts omega-3 levels in the bloodstream of those with higher omega-6 levels (6).

Health risks

Mahi mahi is considered a food with moderate quantities of mercury. While this mineral is not harmful to healthy middle-aged persons, it can harm kids, teenagers, and pregnant women. (7). To minimize mercury poisoning, limit your fish intake.

While consuming tilapia, you should consider it is often fed with animal feces and farmed with toxic chemicals and banned techniques. It may contain dioxin, a potential carcinogen (8).

References

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175176/nutrients
2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171959/nutrients
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6553691/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/
5. https://pubmed.ncbi.nlm.nih.gov/34371930/
6. https://pubmed.ncbi.nlm.nih.gov/23351633/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954077/
8. https://pubmed.ncbi.nlm.nih.gov/14623487/