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Tilapia vs. Whiting — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on June 20, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Tilapia
vs
Whiting

Summary

Tilapia is higher in protein, fat, vitamin D, and selenium. Whiting fish contains 27mg more cholesterol, vitamin A, and fewer calories. Tilapia is 76mg lower in sodium. Whiting fish is richer in vitamin B12 and folate.

Table of contents

  1. Introduction
    1. Actual differences  
      1. Nutrition 
        1. Protein
          1. Fat
            1. Calories
              1. Minerals
                1. Vitamins
                2. Health impact
                  1. Cardiovascular health
                  2. Health risks 
                    1. References

                      Introduction

                      Tilapia and whiting are two of the world's most consumed and widespread fish species. In this article, we will compare these foods, focusing on their nutritional content and health impact and showing their actual differences. 

                      Actual differences  

                      Tilapia is a freshwater fish from the Cichlidae family. The Nile River and the Middle East often have large populations of these fish. The flavor of tilapia is sweet, fishy, and mild. Various cooking techniques are available for tilapia, typically in sealed, poached, steamed, grilled, raw, baked, or smoked forms. Tilapia is widely available in markets in both fresh and frozen forms. Tilapia is classified as white fish along with pollock, cod, swordfish, halibut, haddock, catfish, king mackerel, etc.

                      Whiting (Merlangius merlangus), or the Atlantic whiting, is a silver saltwater fish primarily found in the Atlantic Ocean. 

                      Whiting fish has a mild, slightly sweeter taste compared to tilapia. It is usually fried with spices. Whiting fish is sold and found worldwide. It is cheaper and more affordable than tilapia.

                      Nutrition 

                      This section will discuss cooked and dried tilapia and whiting fish's macronutrient, mineral, and vitamin composition. Both of them do not contain any amounts of carbs.  

                      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
                      23% 2% 75%
                      Protein: 23.48 g
                      Fats: 1.69 g
                      Carbs: 0 g
                      Water: 74.71 g
                      Other: 0.12 g
                      Contains more ProteinProtein +11.4%
                      Contains more FatsFats +56.8%
                      ~equal in Carbs ~0g
                      ~equal in Water ~74.71g
                      ~equal in Other ~0.12g

                      Protein

                      Tilapia is a good source of protein. Per 100g serving, tilapia provides 26.2g of protein, while whiting contains 23.5g of it. 

                      Both contain many essential amino acids, such as lysine, phenylalanine, and histidine. 

                      Fat

                      Tilapia is higher in fats than whiting fish. Tilapia is also richer in both saturated and unsaturated fats, being an excellent source of omega-6 fatty acids. Surprisingly, whiting fish is 27mg higher in cholesterol than tilapia. 

                      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
                      28% 31% 41%
                      Saturated Fat: Sat. Fat 0.4 g
                      Monounsaturated Fat: Mono. Fat 0.445 g
                      Polyunsaturated fat: Poly. Fat 0.587 g
                      Contains more Mono. FatMonounsaturated Fat +114.6%
                      Contains less Sat. FatSaturated Fat -57.4%
                      ~equal in Polyunsaturated fat ~0.587g

                      Calories

                      Tilapia and whiting fish are classified as low-calorie foods. However, tilapia provides more calories than whiting due to its higher protein and fat composition. It has 12 more calories per 100g serving. 

                      Minerals

                      Whiting fish provides more calcium, phosphorus, potassium, and zinc than tilapia. Tilapia contains more iron, magnesium, and copper. Tilapia is 76g lower in sodium than whiting. Whiting fish is comparably richer in mercury, while tilapia provides more selenium (1). 

                      See the mineral comparison chart to learn more about mineral distribution in these species. 

                      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 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
                      Contains more MagnesiumMagnesium +25.9%
                      Contains more IronIron +64.3%
                      Contains more CopperCopper +87.5%
                      Contains less SodiumSodium -57.6%
                      Contains more SeleniumSelenium +32.4%
                      Contains more CalciumCalcium +342.9%
                      Contains more PotassiumPotassium +14.2%
                      Contains more ZincZinc +29.3%
                      Contains more PhosphorusPhosphorus +39.7%
                      Contains more ManganeseManganese +251.4%
                       

                      Vitamins

                      In general, tilapia has a higher vitamin content. It is richer in vitamins E, K, D, and B-complex vitamins. 

                      Whiting fish contains vitamin A, which is not present in tilapia. It is also higher in folate and vitamin B12.

                      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% 111% 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% 7.7% 7.6% 54% 17% 14% 31% 15% 42% 325% 0.25% 11% 45%
                      Contains more Vitamin EVitamin E +107.9%
                      Contains more Vitamin DVitamin D +105.6%
                      Contains more Vitamin B1Vitamin B1 +36.8%
                      Contains more Vitamin B2Vitamin B2 +21.7%
                      Contains more Vitamin B3Vitamin B3 +184.1%
                      Contains more Vitamin B5Vitamin B5 +165.6%
                      Contains more Vitamin KVitamin K +800%
                      Contains more Vitamin AVitamin A +∞%
                      Contains more Vitamin B6Vitamin B6 +46.3%
                      Contains more Vitamin B12Vitamin B12 +39.8%
                      Contains more FolateFolate +150%
                      Contains more CholineCholine +62.4%
                      ~equal in Vitamin C ~0mg
                        

                      Health impact

                      Cardiovascular health

                      Using fish such as tilapia and whiting lowers the risk of heart disease (2). This is due to the high content of omega-3 and omega-6 fatty acid found in these foods. Omega-3 and omega-6 are long-chain essential fatty acids, meaning we can obtain them by consuming different foods. So, we must acquire them through the food we consume. According to research, blood flow that is out of balance in terms of omega-6 to omega-3 fatty acid ratio can higher the risk of cardiovascular disease (3).

                      Health risks 

                      Whiting fish is classified as a food with moderate mercury content. This mineral can be dangerous to toddlers, teenagers, and pregnant women even though it is safe for healthy middle-aged people (4). You should eat less fish to reduce the risk of mercury poisoning.

                      You should be aware that tilapia is frequently farmed using toxic chemicals and banned methods and frequently fed animal waste as food. It might include dioxin, which is a potential carcinogen (5).

                      References

                      1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6553691/ 
                      2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/  
                      3. https://pubmed.ncbi.nlm.nih.gov/34371930/  
                      4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954077/ 
                      5. https://pubmed.ncbi.nlm.nih.gov/14623487/ 
                      Article author photo Ani Harutyunyan
                      Education: General Medicine at YSMU
                      Last updated: June 20, 2023
                      Medically reviewed by Igor Bussel

                      Infographic

                      Tilapia vs Whiting infographic
                      Infographic link

                      Comparison summary table

                      Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
                      Tilapia Whiting
                      Lower in Saturated Fat ok
                      Lower in Cholesterol ok
                      Lower in Sodium 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 Whiting Opinion
                      Calories 128kcal 116kcal Tilapia
                      Protein 26.15g 23.48g Tilapia
                      Fats 2.65g 1.69g Tilapia
                      Cholesterol 57mg 84mg Tilapia
                      Vitamin D 150IU 73IU Tilapia
                      Magnesium 34mg 27mg Tilapia
                      Calcium 14mg 62mg Whiting
                      Potassium 380mg 434mg Whiting
                      Iron 0.69mg 0.42mg Tilapia
                      Copper 0.075mg 0.04mg Tilapia
                      Zinc 0.41mg 0.53mg Whiting
                      Phosphorus 204mg 285mg Whiting
                      Sodium 56mg 132mg Tilapia
                      Vitamin A 0IU 128IU Whiting
                      Vitamin A 0µg 38µg Whiting
                      Vitamin E 0.79mg 0.38mg Tilapia
                      Vitamin D 3.7µg 1.8µg Tilapia
                      Manganese 0.037mg 0.13mg Whiting
                      Selenium 54.4µg 41.1µg Tilapia
                      Vitamin B1 0.093mg 0.068mg Tilapia
                      Vitamin B2 0.073mg 0.06mg Tilapia
                      Vitamin B3 4.745mg 1.67mg Tilapia
                      Vitamin B5 0.664mg 0.25mg Tilapia
                      Vitamin B6 0.123mg 0.18mg Whiting
                      Vitamin B12 1.86µg 2.6µg Whiting
                      Vitamin K 0.9µg 0.1µg Tilapia
                      Folate 6µg 15µg Whiting
                      Choline 51.3mg 83.3mg Whiting
                      Saturated Fat 0.94g 0.4g Whiting
                      Monounsaturated Fat 0.955g 0.445g Tilapia
                      Polyunsaturated fat 0.6g 0.587g Tilapia
                      Tryptophan 0.265mg 0.263mg Tilapia
                      Threonine 1.156mg 1.029mg Tilapia
                      Isoleucine 1.22mg 1.082mg Tilapia
                      Leucine 2.04mg 1.908mg Tilapia
                      Lysine 2.315mg 2.156mg Tilapia
                      Methionine 0.766mg 0.695mg Tilapia
                      Phenylalanine 1.05mg 0.917mg Tilapia
                      Valine 1.28mg 1.21mg Tilapia
                      Histidine 0.585mg 0.691mg Whiting
                      Omega-3 - EPA 0.005g 0.283g Whiting
                      Omega-3 - DHA 0.13g 0.235g Whiting
                      Omega-3 - ALA 0.045g Tilapia
                      Omega-3 - DPA 0.06g 0.017g Tilapia
                      Omega-6 - Eicosadienoic acid 0.015g Tilapia

                      Which food is preferable for your diet?

                      ok
                      ok
                      is better in case of low diet
                      Tilapia Whiting
                      Low Calories diet ok
                      Low Fats diet ok
                      Low Carbs diet Equal
                      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
                      45%
                      Tilapia
                      44%
                      Whiting
                      Minerals Daily Need Coverage Score
                      52%
                      Tilapia
                      50%
                      Whiting

                      Comparison summary

                      Which food is lower in Saturated Fat?
                      Whiting
                      Whiting is lower in Saturated Fat (difference - 0.54g)
                      Which food is lower in Cholesterol?
                      Tilapia
                      Tilapia is lower in Cholesterol (difference - 27mg)
                      Which food contains less Sodium?
                      Tilapia
                      Tilapia contains less Sodium (difference - 76mg)
                      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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.