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  6. Tilapia vs. Pacific saury

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
Infographic link

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
Tilapia
2
:
8
Pacific saury
Pacific saury
Contains less Sodium -13.8%
Contains more Selenium +235.8%
Contains more Calcium +907.1%
Contains more Iron +142%
Contains more Magnesium +11.8%
Contains more Phosphorus +31.9%
Contains more Potassium +31.3%
Contains more Zinc +92.7%
Contains more Copper +204%
Contains more Manganese +2673%
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains less Sodium -13.8%
Contains more Selenium +235.8%
Contains more Calcium +907.1%
Contains more Iron +142%
Contains more Magnesium +11.8%
Contains more Phosphorus +31.9%
Contains more Potassium +31.3%
Contains more Zinc +92.7%
Contains more Copper +204%
Contains more Manganese +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.
Tilapia
Tilapia
4
:
7
Pacific saury
Pacific saury
Contains more Vitamin B3 +69.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +235.5%
Contains more Vitamin B2 +167.1%
Contains more Vitamin B5 +30.3%
Contains more Vitamin B6 +12.2%
Contains more Folate +183.3%
Contains more Vitamin B12 +24.2%
Tilapia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 3%
Pacific saury
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Contains more Vitamin B3 +69.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +235.5%
Contains more Vitamin B2 +167.1%
Contains more Vitamin B5 +30.3%
Contains more Vitamin B6 +12.2%
Contains more Folate +183.3%
Contains more Vitamin B12 +24.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilapia
Tilapia
2
:
2
Pacific saury
Pacific saury
Contains more Fats +69.9%
Equal in Protein - 24.54
Equal in Water - 73.47
Equal in Other - 0.43
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Pacific saury
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more Fats +69.9%
Equal in Protein - 24.54
Equal in Water - 73.47
Equal in Other - 0.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilapia
Tilapia
2
:
1
Pacific saury
Pacific saury
Contains more Monounsaturated Fat +153.3%
Contains less Saturated Fat -66.1%
Equal in Polyunsaturated fat - 0.573
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Pacific saury
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Contains more Monounsaturated Fat +153.3%
Contains less Saturated Fat -66.1%
Equal in Polyunsaturated fat - 0.573

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 Sodium ok
Lower in Cholesterol 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
Protein 26.15g 24.54g Tilapia
Fats 2.65g 1.56g Tilapia
Calories 128kcal 119kcal Tilapia
Calcium 14mg 141mg Pacific saury
Iron 0.69mg 1.67mg Pacific saury
Magnesium 34mg 38mg Pacific saury
Phosphorus 204mg 269mg Pacific saury
Potassium 380mg 499mg Pacific saury
Sodium 56mg 65mg Tilapia
Zinc 0.41mg 0.79mg Pacific saury
Copper 0.075mg 0.228mg Pacific saury
Manganese 0.037mg 1.026mg Pacific saury
Selenium 54.4µg 16.2µg Tilapia
Vitamin A 0IU 81IU Pacific saury
Vitamin A RAE 0µg 24µg Pacific saury
Vitamin E 0.79mg Tilapia
Vitamin D 150IU Tilapia
Vitamin D 3.7µg 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
Folate 6µg 17µg Pacific saury
Vitamin B12 1.86µg 2.31µg Pacific saury
Vitamin K 0.9µg 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
Cholesterol 57mg 110mg Tilapia
Saturated Fat 0.94g 0.319g Pacific saury
Omega-3 - DHA 0.13g 0.288g Pacific saury
Omega-3 - EPA 0.005g 0.11g Pacific saury
Omega-3 - DPA 0.06g 0.049g Tilapia
Monounsaturated Fat 0.955g 0.377g Tilapia
Polyunsaturated fat 0.6g 0.573g Tilapia
Omega-6 - Eicosadienoic acid 0.015g Tilapia
Omega-3 - ALA 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia Pacific saury
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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%
Tilapia
47%
Pacific saury
Minerals Daily Need Coverage Score
52%
Tilapia
62%
Pacific saury

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 53mg)
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.