Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tilapia vs. Steelhead trout — In-Depth Nutrition Comparison

Compare

Summary of differences between tilapia and steelhead trout

  • Tilapia has more selenium, while steelhead trout has more vitamin B12, vitamin D, vitamin E, phosphorus, monounsaturated fat, and polyunsaturated fat.
  • Steelhead trout covers your daily need for 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.
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 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
Contains more MagnesiumMagnesium +36%
Contains more CopperCopper +29.3%
Contains less SodiumSodium -52.5%
Contains more ManganeseManganese +236.4%
Contains more SeleniumSelenium +109.2%
Contains more CalciumCalcium +114.3%
Contains more ZincZinc +39%
Contains more PhosphorusPhosphorus +22.1%
~equal in Potassium ~365mg
~equal in Iron ~0.64mg

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% 56% 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% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +172.2%
Contains more Vitamin DVitamin D +308.1%
Contains more Vitamin B12Vitamin B12 +211.3%
~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
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
Contains more ProteinProtein +23.9%
Contains more FatsFats +211.7%
~equal in Carbs ~0g
~equal in Water ~70.59g
~equal in Other ~0.04g

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
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 g
Contains less Sat. FatSaturated fat -38.6%
Contains more Mono. FatMonounsaturated fat +132.8%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tilapia Steelhead trout DV% diff.
Vitamin B12 1.86µg 5.79µg 164%
Vitamin D 150IU 604IU 57%
Vitamin D 3.7µg 15.1µg 57%
Selenium 54.4µg 26µg 52%
Vitamin B3 4.745mg 30%
Vitamin B5 0.664mg 13%
Protein 26.15g 21.11g 10%
Vitamin E 0.79mg 2.15mg 9%
Vitamin B6 0.123mg 9%
Fats 2.65g 8.26g 9%
Choline 51.3mg 9%
Vitamin B1 0.093mg 8%
Vitamin B2 0.073mg 6%
Phosphorus 204mg 249mg 6%
Polyunsaturated fat 0.6g 1.225g 4%
Sodium 56mg 118mg 3%
Saturated fat 0.94g 1.53g 3%
Monounsaturated fat 0.955g 2.223g 3%
Folate 6µg 2%
Calories 128kcal 159kcal 2%
Vitamin A 0µg 20µg 2%
Copper 0.075mg 0.058mg 2%
Calcium 14mg 30mg 2%
Magnesium 34mg 25mg 2%
Manganese 0.037mg 0.011mg 1%
Zinc 0.41mg 0.57mg 1%
Vitamin K 0.9µg 0µg 1%
Iron 0.69mg 0.64mg 1%
Cholesterol 57mg 59mg 1%
Potassium 380mg 365mg 0%
Tryptophan 0.265mg 0%
Threonine 1.156mg 0%
Isoleucine 1.22mg 0%
Leucine 2.04mg 0%
Lysine 2.315mg 0%
Methionine 0.766mg 0%
Phenylalanine 1.05mg 0%
Valine 1.28mg 0%
Histidine 0.585mg 0%
Omega-3 - EPA 0.005g 0.376g N/A
Omega-3 - DHA 0.13g 0.54g N/A
Omega-3 - ALA 0.045g 0.051g N/A
Omega-3 - DPA 0.06g 0.13g N/A
Omega-6 - Eicosadienoic acid 0.015g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia Steelhead trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

People also compare

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
41%
Tilapia
77%
Steelhead trout
Minerals Daily Need Coverage Score
52%
Tilapia
38%
Steelhead trout

Comparison summary

Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 62mg)
Which food is lower in Saturated fat?
Tilapia
Tilapia is lower in Saturated fat (difference - 0.59g)
Which food is richer in vitamins?
Tilapia
Tilapia is relatively richer in vitamins
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.

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.