Tilapia vs. Whitefish — In-Depth Nutrition Comparison
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A recap on differences between tilapia and whitefish
- Tilapia has more selenium, vitamin B1,2, and vitamin B3; however, whitefish is higher in phosphorus, vitamin B6, zinc, vitamin B1, and vitamin B2.
- Tilapia covers your daily selenium needs 69% more than whitefish.
- Whitefish contains 2 times less vitamin B12 than tilapia. Tilapia contains 1.86µg of vitamin B12, while whitefish contains 0.96µg.
- Tilapia has less cholesterol.
Food varieties used in this article are Fish, tilapia, cooked, dry heat and Fish, whitefish, mixed species, 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.
| Contains more IronIron | +46.8% |
| Contains less SodiumSodium | -13.8% |
| Contains more SeleniumSelenium | +235.8% |
| Contains more MagnesiumMagnesium | +23.5% |
| Contains more CalciumCalcium | +135.7% |
| Contains more CopperCopper | +22.7% |
| Contains more ZincZinc | +209.8% |
| Contains more PhosphorusPhosphorus | +69.6% |
| Contains more ManganeseManganese | +132.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +23.4% |
| Contains more Vitamin B12Vitamin B12 | +93.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +83.9% |
| Contains more Vitamin B2Vitamin B2 | +111% |
| Contains more Vitamin B5Vitamin B5 | +30.3% |
| Contains more Vitamin B6Vitamin B6 | +181.3% |
| Contains more FolateFolate | +183.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 54.4µg | 16.2µg | 69% |
| Vitamin B12 | 1.86µg | 0.96µg | 38% |
| Phosphorus | 204mg | 346mg | 20% |
| Vitamin D | 3.7µg | 19% | |
| Vitamin D | 150IU | 19% | |
| Vitamin B6 | 0.123mg | 0.346mg | 17% |
| Polyunsaturated fat | 0.6g | 2.755g | 14% |
| Choline | 51.3mg | 9% | |
| Zinc | 0.41mg | 1.27mg | 8% |
| Fats | 2.65g | 7.51g | 7% |
| Cholesterol | 57mg | 77mg | 7% |
| Vitamin B1 | 0.093mg | 0.171mg | 7% |
| Vitamin B2 | 0.073mg | 0.154mg | 6% |
| Vitamin B3 | 4.745mg | 3.846mg | 6% |
| Vitamin E | 0.79mg | 5% | |
| Vitamin B5 | 0.664mg | 0.865mg | 4% |
| Monounsaturated fat | 0.955g | 2.559g | 4% |
| Vitamin A | 0µg | 39µg | 4% |
| Folate | 6µg | 17µg | 3% |
| Iron | 0.69mg | 0.47mg | 3% |
| Protein | 26.15g | 24.47g | 3% |
| Calories | 128kcal | 172kcal | 2% |
| Manganese | 0.037mg | 0.086mg | 2% |
| Copper | 0.075mg | 0.092mg | 2% |
| Calcium | 14mg | 33mg | 2% |
| Magnesium | 34mg | 42mg | 2% |
| Vitamin K | 0.9µg | 1% | |
| Potassium | 380mg | 406mg | 1% |
| Saturated fat | 0.94g | 1.162g | 1% |
| Sodium | 56mg | 65mg | 0% |
| Tryptophan | 0.265mg | 0.274mg | 0% |
| Threonine | 1.156mg | 1.073mg | 0% |
| Isoleucine | 1.22mg | 1.128mg | 0% |
| Leucine | 2.04mg | 1.989mg | 0% |
| Lysine | 2.315mg | 2.248mg | 0% |
| Methionine | 0.766mg | 0.724mg | 0% |
| Phenylalanine | 1.05mg | 0.955mg | 0% |
| Valine | 1.28mg | 1.261mg | 0% |
| Histidine | 0.585mg | 0.721mg | 0% |
| Omega-3 - EPA | 0.005g | 0.406g | N/A |
| Omega-3 - DHA | 0.13g | 1.206g | N/A |
| Omega-3 - ALA | 0.045g | N/A | |
| Omega-3 - DPA | 0.06g | 0.209g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +183.4% |
~equal in
Protein
~24.47g
~equal in
Carbs
~0g
~equal in
Water
~65.09g
~equal in
Other
~2.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -19.1% |
| Contains more Mono. FatMonounsaturated fat | +168% |
| Contains more Poly. FatPolyunsaturated fat | +359.2% |
