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Tilapia vs. Pacific saury — In-Depth Nutrition Comparison

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What are the main differences between Tilapia and Pacific saury?

  • Tilapia is richer in Selenium, and Vitamin B3, yet Pacific saury is richer in Manganese, Vitamin B12, Vitamin B1, Copper, Calcium, Iron, and Vitamin B2.
  • Tilapia's daily need coverage for Selenium is 69% higher.
  • Tilapia has 2 times more Vitamin B3 than Pacific saury. Tilapia has 4.745mg of Vitamin B3, while Pacific saury has 2.801mg.
  • Tilapia contains less Cholesterol.

We used Fish, tilapia, cooked, dry heat and Fish, pike, walleye, cooked, dry heat types in this comparison.

Infographic

Tilapia vs Pacific saury 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 27% 42% 44% 63% 76% 22% 115% 8.5% 134% 88%
Contains less SodiumSodium -13.8%
Contains more SeleniumSelenium +235.8%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +907.1%
Contains more PotassiumPotassium +31.3%
Contains more IronIron +142%
Contains more CopperCopper +204%
Contains more ZincZinc +92.7%
Contains more PhosphorusPhosphorus +31.9%
Contains more ManganeseManganese +2673%

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% 111% 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% 4.9% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +69.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +235.5%
Contains more Vitamin B2Vitamin B2 +167.1%
Contains more Vitamin B5Vitamin B5 +30.3%
Contains more Vitamin B6Vitamin B6 +12.2%
Contains more Vitamin B12Vitamin B12 +24.2%
Contains more FolateFolate +183.3%
~equal in Vitamin C ~0mg

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
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more FatsFats +69.9%
~equal in Protein ~24.54g
~equal in Carbs ~0g
~equal in Water ~73.47g
~equal in Other ~0.43g

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
25% 30% 45%
Saturated Fat: Sat. Fat 0.319 g
Monounsaturated Fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.573 g
Contains more Mono. FatMonounsaturated Fat +153.3%
Contains less Sat. FatSaturated Fat -66.1%
~equal in Polyunsaturated fat ~0.573g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tilapia Pacific saury
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tilapia Pacific saury Opinion
Calories 128kcal 119kcal Tilapia
Protein 26.15g 24.54g Tilapia
Fats 2.65g 1.56g Tilapia
Cholesterol 57mg 110mg Tilapia
Vitamin D 150IU Tilapia
Magnesium 34mg 38mg Pacific saury
Calcium 14mg 141mg Pacific saury
Potassium 380mg 499mg Pacific saury
Iron 0.69mg 1.67mg Pacific saury
Copper 0.075mg 0.228mg Pacific saury
Zinc 0.41mg 0.79mg Pacific saury
Phosphorus 204mg 269mg Pacific saury
Sodium 56mg 65mg Tilapia
Vitamin A 0IU 81IU Pacific saury
Vitamin A 0µg 24µg Pacific saury
Vitamin E 0.79mg Tilapia
Vitamin D 3.7µg Tilapia
Manganese 0.037mg 1.026mg Pacific saury
Selenium 54.4µg 16.2µg Tilapia
Vitamin B1 0.093mg 0.312mg Pacific saury
Vitamin B2 0.073mg 0.195mg Pacific saury
Vitamin B3 4.745mg 2.801mg Tilapia
Vitamin B5 0.664mg 0.865mg Pacific saury
Vitamin B6 0.123mg 0.138mg Pacific saury
Vitamin B12 1.86µg 2.31µg Pacific saury
Vitamin K 0.9µg Tilapia
Folate 6µg 17µg Pacific saury
Choline 51.3mg Tilapia
Saturated Fat 0.94g 0.319g Pacific saury
Monounsaturated Fat 0.955g 0.377g Tilapia
Polyunsaturated fat 0.6g 0.573g Tilapia
Tryptophan 0.265mg 0.275mg Pacific saury
Threonine 1.156mg 1.076mg Tilapia
Isoleucine 1.22mg 1.131mg Tilapia
Leucine 2.04mg 1.994mg Tilapia
Lysine 2.315mg 2.254mg Tilapia
Methionine 0.766mg 0.726mg Tilapia
Phenylalanine 1.05mg 0.958mg Tilapia
Valine 1.28mg 1.264mg Tilapia
Histidine 0.585mg 0.722mg Pacific saury
Omega-3 - EPA 0.005g 0.11g Pacific saury
Omega-3 - DHA 0.13g 0.288g Pacific saury
Omega-3 - ALA 0.045g Tilapia
Omega-3 - DPA 0.06g 0.049g Tilapia
Omega-6 - Eicosadienoic acid 0.015g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia Pacific saury
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
45%
Tilapia
44%
Pacific saury
Minerals Daily Need Coverage Score
52%
Tilapia
62%
Pacific saury

Comparison summary

Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 9mg)
Which food is lower in Sugar?
Pacific saury
Pacific saury is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 0.621g)
Which food is richer in minerals?
Pacific saury
Pacific saury is relatively richer in minerals
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 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.

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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.