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  6. Tilapia vs. Steelhead trout

Tilapia vs. Steelhead trout — In-Depth Nutrition Comparison

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Summary of differences between Tilapia and Steelhead trout

  • Tilapia has more Selenium, while Steelhead trout has more Vitamin B12, Vitamin D, Vitamin E , Phosphorus, Polyunsaturated fat, and Monounsaturated Fat.
  • Steelhead trout covers your daily need of Vitamin B12 164% more than Tilapia.
  • Tilapia contains 2 times more Selenium than Steelhead trout. While Tilapia contains 54.4µg of Selenium, Steelhead trout contains only 26µg.

These are the specific foods used in this comparison Fish, tilapia, cooked, dry heat and Steelhead trout, boiled, canned (Alaska Native).

Infographic

Tilapia vs Steelhead trout 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
7
:
3
Steelhead trout
Steelhead trout
Contains more Magnesium +36%
Contains less Sodium -52.5%
Contains more Copper +29.3%
Contains more Manganese +236.4%
Contains more Selenium +109.2%
Contains more Calcium +114.3%
Contains more Phosphorus +22.1%
Contains more Zinc +39%
Equal in Iron - 0.64
Equal in Potassium - 365
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Steelhead trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 18% 107% 33% 16% 16% 20% 2% 142%
Contains more Magnesium +36%
Contains less Sodium -52.5%
Contains more Copper +29.3%
Contains more Manganese +236.4%
Contains more Selenium +109.2%
Contains more Calcium +114.3%
Contains more Phosphorus +22.1%
Contains more Zinc +39%
Equal in Iron - 0.64
Equal in Potassium - 365

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
7
:
4
Steelhead trout
Steelhead trout
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +172.2%
Contains more Vitamin D +308.1%
Contains more Vitamin B12 +211.3%
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%
Steelhead trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 43% 453% 0% 0% 0% 0% 0% 0% 0% 724% 0%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +172.2%
Contains more Vitamin D +308.1%
Contains more Vitamin B12 +211.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilapia
Tilapia
2
:
2
Steelhead trout
Steelhead trout
Contains more Protein +23.9%
Contains more Fats +211.7%
Equal in Water - 70.59
Equal in Other - 0.04
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Steelhead trout
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
Contains more Protein +23.9%
Contains more Fats +211.7%
Equal in Water - 70.59
Equal in Other - 0.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilapia
Tilapia
1
:
2
Steelhead trout
Steelhead trout
Contains less Saturated Fat -38.6%
Contains more Monounsaturated Fat +132.8%
Contains more Polyunsaturated fat +104.2%
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Steelhead trout
31% 45% 25%
Saturated Fat: 1.53 g
Monounsaturated Fat: 2.223 g
Polyunsaturated fat: 1.225 g
Contains less Saturated Fat -38.6%
Contains more Monounsaturated Fat +132.8%
Contains more Polyunsaturated fat +104.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tilapia Steelhead trout Opinion
Protein 26.15g 21.11g Tilapia
Fats 2.65g 8.26g Steelhead trout
Calories 128kcal 159kcal Steelhead trout
Calcium 14mg 30mg Steelhead trout
Iron 0.69mg 0.64mg Tilapia
Magnesium 34mg 25mg Tilapia
Phosphorus 204mg 249mg Steelhead trout
Potassium 380mg 365mg Tilapia
Sodium 56mg 118mg Tilapia
Zinc 0.41mg 0.57mg Steelhead trout
Copper 0.075mg 0.058mg Tilapia
Manganese 0.037mg 0.011mg Tilapia
Selenium 54.4µg 26µg Tilapia
Vitamin A 0IU 65IU Steelhead trout
Vitamin A RAE 0µg 20µg Steelhead trout
Vitamin E 0.79mg 2.15mg Steelhead trout
Vitamin D 150IU 604IU Steelhead trout
Vitamin D 3.7µg 15.1µg Steelhead trout
Vitamin B1 0.093mg Tilapia
Vitamin B2 0.073mg Tilapia
Vitamin B3 4.745mg Tilapia
Vitamin B5 0.664mg Tilapia
Vitamin B6 0.123mg Tilapia
Folate 6µg Tilapia
Vitamin B12 1.86µg 5.79µg Steelhead trout
Vitamin K 0.9µg 0µg Tilapia
Tryptophan 0.265mg Tilapia
Threonine 1.156mg Tilapia
Isoleucine 1.22mg Tilapia
Leucine 2.04mg Tilapia
Lysine 2.315mg Tilapia
Methionine 0.766mg Tilapia
Phenylalanine 1.05mg Tilapia
Valine 1.28mg Tilapia
Histidine 0.585mg Tilapia
Cholesterol 57mg 59mg Tilapia
Saturated Fat 0.94g 1.53g Tilapia
Omega-3 - DHA 0.13g 0.54g Steelhead trout
Omega-3 - EPA 0.005g 0.376g Steelhead trout
Omega-3 - DPA 0.06g 0.13g Steelhead trout
Monounsaturated Fat 0.955g 2.223g Steelhead trout
Polyunsaturated fat 0.6g 1.225g Steelhead trout
Omega-6 - Eicosadienoic acid 0.015g 0.014g Tilapia
Omega-3 - ALA 0.045g 0.051g Steelhead trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia Steelhead trout
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
102%
Steelhead trout
Minerals Daily Need Coverage Score
52%
Tilapia
38%
Steelhead trout

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 62mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Tilapia
Tilapia is lower in Saturated Fat (difference - 0.59g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.

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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.