Tilapia vs. Whitefish — In-Depth Nutrition Comparison
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A recap on differences between Tilapia and Whitefish
- Tilapia has more Selenium, Vitamin B12, 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
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Iron
+46.8%
Contains
less
Sodium
-13.8%
Contains
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Selenium
+235.8%
Contains
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Calcium
+135.7%
Contains
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Magnesium
+23.5%
Contains
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Phosphorus
+69.6%
Contains
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Zinc
+209.8%
Contains
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Copper
+22.7%
Contains
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Manganese
+132.4%
Equal in Potassium - 406
Contains
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Iron
+46.8%
Contains
less
Sodium
-13.8%
Contains
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Selenium
+235.8%
Contains
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Calcium
+135.7%
Contains
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Magnesium
+23.5%
Contains
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Phosphorus
+69.6%
Contains
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Zinc
+209.8%
Contains
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Copper
+22.7%
Contains
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Manganese
+132.4%
Equal in Potassium - 406
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
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Vitamin B3
+23.4%
Contains
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Vitamin B12
+93.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+83.9%
Contains
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Vitamin B2
+111%
Contains
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Vitamin B5
+30.3%
Contains
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Vitamin B6
+181.3%
Contains
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Folate
+183.3%
Contains
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Vitamin B3
+23.4%
Contains
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Vitamin B12
+93.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+83.9%
Contains
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Vitamin B2
+111%
Contains
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Vitamin B5
+30.3%
Contains
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Vitamin B6
+181.3%
Contains
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Folate
+183.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+183.4%
Equal in Protein - 24.47
Equal in Water - 65.09
Equal in Other - 2.93
Contains
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Fats
+183.4%
Equal in Protein - 24.47
Equal in Water - 65.09
Equal in Other - 2.93
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-19.1%
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Monounsaturated Fat
+168%
Contains
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Polyunsaturated fat
+359.2%
Contains
less
Saturated Fat
-19.1%
Contains
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Monounsaturated Fat
+168%
Contains
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Polyunsaturated fat
+359.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 26.15g | 24.47g |
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| Fats | 2.65g | 7.51g |
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| Calories | 128kcal | 172kcal |
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| Calcium | 14mg | 33mg |
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| Iron | 0.69mg | 0.47mg |
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| Magnesium | 34mg | 42mg |
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| Phosphorus | 204mg | 346mg |
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| Potassium | 380mg | 406mg |
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| Sodium | 56mg | 65mg |
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| Zinc | 0.41mg | 1.27mg |
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| Copper | 0.075mg | 0.092mg |
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| Manganese | 0.037mg | 0.086mg |
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| Selenium | 54.4µg | 16.2µg |
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| Vitamin A | 0IU | 131IU |
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| Vitamin A RAE | 0µg | 39µg |
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| Vitamin E | 0.79mg |
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| Vitamin D | 150IU |
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| Vitamin D | 3.7µg |
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| Vitamin B1 | 0.093mg | 0.171mg |
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| Vitamin B2 | 0.073mg | 0.154mg |
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| Vitamin B3 | 4.745mg | 3.846mg |
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| Vitamin B5 | 0.664mg | 0.865mg |
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| Vitamin B6 | 0.123mg | 0.346mg |
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| Folate | 6µg | 17µg |
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| Vitamin B12 | 1.86µg | 0.96µg |
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| Vitamin K | 0.9µg |
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| Tryptophan | 0.265mg | 0.274mg |
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| Threonine | 1.156mg | 1.073mg |
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| Isoleucine | 1.22mg | 1.128mg |
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| Leucine | 2.04mg | 1.989mg |
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| Lysine | 2.315mg | 2.248mg |
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| Methionine | 0.766mg | 0.724mg |
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| Phenylalanine | 1.05mg | 0.955mg |
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| Valine | 1.28mg | 1.261mg |
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| Histidine | 0.585mg | 0.721mg |
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| Cholesterol | 57mg | 77mg |
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| Saturated Fat | 0.94g | 1.162g |
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| Omega-3 - DHA | 0.13g | 1.206g |
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| Omega-3 - EPA | 0.005g | 0.406g |
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| Omega-3 - DPA | 0.06g | 0.209g |
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| Monounsaturated Fat | 0.955g | 2.559g |
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| Polyunsaturated fat | 0.6g | 2.755g |
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| Omega-6 - Eicosadienoic acid | 0.015g |
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| Omega-3 - ALA | 0.045g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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%
35%
Minerals Daily Need Coverage Score
52%
41%
Comparison summary
Which food is richer in minerals?
Whitefish is relatively richer in minerals
Which food is lower in Sugar?
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tilapia contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Tilapia is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Tilapia is lower in Saturated Fat (difference - 0.222g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.