Tilapia vs. Trout — In-Depth Nutrition Comparison

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Summary of differences between tilapia and trout

Tilapia has more selenium, while trout has more vitamin D, vitamin B12, vitamin B5, vitamin B6, vitamin E, vitamin B3, phosphorus, and vitamin A.
Trout covers your daily need for vitamin D, 102% more than tilapia.
Tilapia contains 2 times more selenium than trout. While tilapia contains 54.4µg of selenium, trout contains only 28.1µg.

These are the specific foods used in this comparison Fish, tilapia, cooked, dry heat and Fish, trout, rainbow, farmed, cooked, dry heat.

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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.

Tilapia

Trout

Contains more MagnesiumMagnesium	+13.3%
Contains more IronIron	+91.7%
Contains more CopperCopper	+36.4%
Contains more ManganeseManganese	+184.6%
Contains more SeleniumSelenium	+93.6%

Contains more CalciumCalcium	+114.3%
Contains more PotassiumPotassium	+18.4%
Contains more ZincZinc	+31.7%
Contains more PhosphorusPhosphorus	+32.4%

~equal in Sodium ~61mg

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

Trout

Contains more Vitamin KVitamin K

+800%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+253.2%
Contains more Vitamin DVitamin D	+413.5%
Contains more Vitamin B1Vitamin B1	+53.8%
Contains more Vitamin B2Vitamin B2	+46.6%
Contains more Vitamin B3Vitamin B3	+40.1%
Contains more Vitamin B5Vitamin B5	+199.7%
Contains more Vitamin B6Vitamin B6	+213.8%
Contains more Vitamin B12Vitamin B12	+121%
Contains more FolateFolate	+100%
Contains more CholineCholine	+51.3%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.86µg	4.11µg	94%
Vitamin D	3.7µg	19µg	77%
Vitamin D	150IU	759IU	76%
Selenium	54.4µg	28.1µg	48%
Vitamin B5	0.664mg	1.99mg	27%
Vitamin B6	0.123mg	0.386mg	20%
Vitamin E	0.79mg	2.79mg	13%
Vitamin B3	4.745mg	6.646mg	12%
Vitamin A	0µg	100µg	11%
Phosphorus	204mg	270mg	9%
Polyunsaturated fat	0.6g	1.799g	8%
Fats	2.65g	7.38g	7%
Choline	51.3mg	77.6mg	5%
Protein	26.15g	23.8g	5%
Iron	0.69mg	0.36mg	4%
Monounsaturated fat	0.955g	2.363g	4%
Cholesterol	57mg	70mg	4%
Vitamin B1	0.093mg	0.143mg	4%
Saturated fat	0.94g	1.651g	3%
Vitamin C	0mg	2.9mg	3%
Vitamin B2	0.073mg	0.107mg	3%
Folate	6µg	12µg	2%
Calories	128kcal	168kcal	2%
Potassium	380mg	450mg	2%
Copper	0.075mg	0.055mg	2%
Calcium	14mg	30mg	2%
Manganese	0.037mg	0.013mg	1%
Vitamin K	0.9µg	0.1µg	1%
Zinc	0.41mg	0.54mg	1%
Magnesium	34mg	30mg	1%
Sodium	56mg	61mg	0%
Trans fat		0.056g	N/A
Tryptophan	0.265mg	0.279mg	0%
Threonine	1.156mg	1.092mg	0%
Isoleucine	1.22mg	1.148mg	0%
Leucine	2.04mg	2.025mg	0%
Lysine	2.315mg	2.287mg	0%
Methionine	0.766mg	0.738mg	0%
Phenylalanine	1.05mg	0.973mg	0%
Valine	1.28mg	1.283mg	0%
Histidine	0.585mg	0.733mg	0%
Omega-3 - EPA	0.005g	0.259g	N/A
Omega-3 - DHA	0.13g	0.616g	N/A
Omega-3 - ALA	0.045g		N/A
Omega-3 - DPA	0.06g	0.109g	N/A
Omega-6 - Eicosadienoic acid	0.015g	0.047g	N/A