Tilapia vs. Mahimahi — Health Impact and Nutrition Comparison

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by Ani Harutyunyan | Last updated on July 24, 2023

Medically reviewed by Igor Bussel

Summary

Tilapia is higher in protein, fat, vitamin D, phosphorus, and selenium. It is also lower in sodium and cholesterol.

On the other hand, mahi mahi contains more calcium, potassium, vitamin B3, vitamin A, and fewer calories.

Table of contents

Introduction

Actual differences

Nutrition

Protein

Calories

Minerals

Vitamins

Health impact

Cardiovascular health

Health risks

References

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

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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Tilapia

Mahimahi

Contains more Phosphorus +11.5%

Contains less Sodium -50.4%

Contains more Copper +41.5%

Contains more Manganese +94.7%

Contains more Selenium +16.2%

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 Manganese +94.7%

Contains more Selenium +16.2%

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

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

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

Author name: Ani Harutyunyan

Education: General Medicine at YSMU

Last updated: July 24, 2023

Medically reviewed by Igor Bussel

Infographic

Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sodium
Lower in Cholesterol
Lower in Sugar
Lower in Saturated Fat
Lower in Glycemic Index	Equal
Lower in price	Equal
Rich in minerals	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Protein	26.15g	23.72g
Fats	2.65g	0.9g
Calories	128kcal	109kcal
Calcium	14mg	19mg
Iron	0.69mg	1.45mg
Magnesium	34mg	38mg
Phosphorus	204mg	183mg
Potassium	380mg	533mg
Sodium	56mg	113mg
Zinc	0.41mg	0.59mg
Copper	0.075mg	0.053mg
Manganese	0.037mg	0.019mg
Selenium	54.4µg	46.8µg
Vitamin A	0IU	208IU
Vitamin A RAE	0µg	62µg
Vitamin E	0.79mg
Vitamin D	150IU
Vitamin D	3.7µg
Vitamin B1	0.093mg	0.023mg
Vitamin B2	0.073mg	0.085mg
Vitamin B3	4.745mg	7.429mg
Vitamin B5	0.664mg	0.865mg
Vitamin B6	0.123mg	0.462mg
Folate	6µg	6µg
Vitamin B12	1.86µg	0.69µg
Vitamin K	0.9µg
Tryptophan	0.265mg	0.266mg
Threonine	1.156mg	1.04mg
Isoleucine	1.22mg	1.093mg
Leucine	2.04mg	1.928mg
Lysine	2.315mg	2.178mg
Methionine	0.766mg	0.702mg
Phenylalanine	1.05mg	0.926mg
Valine	1.28mg	1.222mg
Histidine	0.585mg	0.698mg
Cholesterol	57mg	94mg
Saturated Fat	0.94g	0.241g
Omega-3 - DHA	0.13g	0.113g
Omega-3 - EPA	0.005g	0.026g
Omega-3 - DPA	0.06g	0.012g
Monounsaturated Fat	0.955g	0.155g
Polyunsaturated fat	0.6g	0.211g
Omega-6 - Eicosadienoic acid	0.015g
Omega-3 - ALA	0.045g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet	Equal
Low Calories diet
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

47%

36%

Minerals Daily Need Coverage Score

52%

Comparison summary

Which food contains less Sodium?

Tilapia contains less Sodium (difference - 57mg)

Which food is lower in Cholesterol?

Tilapia is lower in Cholesterol (difference - 37mg)

Which food is lower in Sugar?

Mahimahi is lower in Sugar (difference - 0g)

Which food is lower in Saturated Fat?

Mahimahi is lower in Saturated Fat (difference - 0.699g)

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 ($)

Which food is richer in minerals?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

Which food is richer in vitamins?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.