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  6. Tilapia vs. Tuna

Tilapia vs. Tuna — In-Depth Nutrition Comparison

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Summary of differences between Tilapia and Tuna

  • Tilapia has more Vitamin D, and Vitamin B5, while Tuna has more Vitamin B3, Selenium, Vitamin B6, Vitamin B12, and Phosphorus.
  • Tuna covers your daily need of Vitamin B3 108% more than Tilapia.
  • Tilapia contains 5 times more Saturated Fat than Tuna. While Tilapia contains 0.94g of Saturated Fat, Tuna contains only 0.205g.

These are the specific foods used in this comparison Fish, tilapia, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Tilapia vs Tuna 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
3
:
7
Tuna
Tuna
Contains more Calcium +250%
Contains more Copper +74.4%
Contains more Manganese +184.6%
Contains more Iron +33.3%
Contains more Magnesium +23.5%
Contains more Phosphorus +63.2%
Contains more Potassium +38.7%
Contains more Selenium +98.9%
Equal in Sodium - 54
Equal in Zinc - 0.45
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +250%
Contains more Copper +74.4%
Contains more Manganese +184.6%
Contains more Iron +33.3%
Contains more Magnesium +23.5%
Contains more Phosphorus +63.2%
Contains more Potassium +38.7%
Contains more Selenium +98.9%
Equal in Sodium - 54
Equal in Zinc - 0.45

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
5
:
6
Tuna
Tuna
Contains more Vitamin E +172.4%
Contains more Vitamin D +85%
Contains more Vitamin B5 +98.8%
Contains more Folate +200%
Contains more Vitamin K +800%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +44.1%
Contains more Vitamin B2 +87.7%
Contains more Vitamin B3 +365.1%
Contains more Vitamin B6 +743.9%
Contains more Vitamin B12 +26.3%
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin E +172.4%
Contains more Vitamin D +85%
Contains more Vitamin B5 +98.8%
Contains more Folate +200%
Contains more Vitamin K +800%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +44.1%
Contains more Vitamin B2 +87.7%
Contains more Vitamin B3 +365.1%
Contains more Vitamin B6 +743.9%
Contains more Vitamin B12 +26.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilapia
Tilapia
2
:
2
Tuna
Tuna
Contains more Fats +349.2%
Contains more Protein +11.5%
Equal in Water - 68.98
Equal in Other - 1.28
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +349.2%
Contains more Protein +11.5%
Equal in Water - 68.98
Equal in Other - 1.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilapia
Tilapia
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +592%
Contains more Polyunsaturated fat +242.9%
Contains less Saturated Fat -78.2%
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +592%
Contains more Polyunsaturated fat +242.9%
Contains less Saturated Fat -78.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tilapia Tuna
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 Tuna Opinion
Protein 26.15g 29.15g Tuna
Fats 2.65g 0.59g Tilapia
Calories 128kcal 130kcal Tuna
Calcium 14mg 4mg Tilapia
Iron 0.69mg 0.92mg Tuna
Magnesium 34mg 42mg Tuna
Phosphorus 204mg 333mg Tuna
Potassium 380mg 527mg Tuna
Sodium 56mg 54mg Tuna
Zinc 0.41mg 0.45mg Tuna
Copper 0.075mg 0.043mg Tilapia
Manganese 0.037mg 0.013mg Tilapia
Selenium 54.4µg 108.2µg Tuna
Vitamin A 0IU 65IU Tuna
Vitamin A RAE 0µg 22µg Tuna
Vitamin E 0.79mg 0.29mg Tilapia
Vitamin D 150IU 82IU Tilapia
Vitamin D 3.7µg 2µg Tilapia
Vitamin B1 0.093mg 0.134mg Tuna
Vitamin B2 0.073mg 0.137mg Tuna
Vitamin B3 4.745mg 22.07mg Tuna
Vitamin B5 0.664mg 0.334mg Tilapia
Vitamin B6 0.123mg 1.038mg Tuna
Folate 6µg 2µg Tilapia
Vitamin B12 1.86µg 2.35µg Tuna
Vitamin K 0.9µg 0.1µg Tilapia
Tryptophan 0.265mg 0.313mg Tuna
Threonine 1.156mg 1.224mg Tuna
Isoleucine 1.22mg 1.287mg Tuna
Leucine 2.04mg 2.27mg Tuna
Lysine 2.315mg 2.565mg Tuna
Methionine 0.766mg 0.827mg Tuna
Phenylalanine 1.05mg 1.091mg Tuna
Valine 1.28mg 1.438mg Tuna
Histidine 0.585mg 0.822mg Tuna
Cholesterol 57mg 47mg Tuna
Trans Fat 0.02g Tilapia
Saturated Fat 0.94g 0.205g Tuna
Omega-3 - DHA 0.13g 0.105g Tilapia
Omega-3 - EPA 0.005g 0.015g Tuna
Omega-3 - DPA 0.06g 0.005g Tilapia
Monounsaturated Fat 0.955g 0.138g Tilapia
Polyunsaturated fat 0.6g 0.175g Tilapia
Omega-6 - Eicosadienoic acid 0.015g 0.002g Tilapia
Omega-3 - ALA 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
52%
Tilapia
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.735g)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.