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Tilefish vs. Whitefish — In-Depth Nutrition Comparison

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What are the main differences between Tilefish and Whitefish?

  • Tilefish is richer in Selenium, and Vitamin B12, yet Whitefish is richer in Phosphorus, Zinc, Monounsaturated Fat, and Polyunsaturated fat.
  • Tilefish's daily need coverage for Selenium is 64% higher.
  • Tilefish has 3 times more Vitamin B12 than Whitefish. Tilefish has 2.5µg of Vitamin B12, while Whitefish has 0.96µg.

We used Fish, tilefish, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat types in this comparison.

Infographic

Tilefish vs Whitefish 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.
Contains more Potassium +26.1%
Contains more Selenium +217.9%
Contains more Calcium +26.9%
Contains more Iron +51.6%
Contains more Magnesium +27.3%
Contains more Phosphorus +46.6%
Contains more Zinc +139.6%
Contains more Copper +76.9%
Contains more Manganese +473.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 24% 102% 46% 8% 15% 18% 2% 281%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 18% 30% 149% 36% 9% 35% 31% 12% 89%
Contains more Potassium +26.1%
Contains more Selenium +217.9%
Contains more Calcium +26.9%
Contains more Iron +51.6%
Contains more Magnesium +27.3%
Contains more Phosphorus +46.6%
Contains more Zinc +139.6%
Contains more Copper +76.9%
Contains more Manganese +473.3%

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 B2 +23.4%
Contains more Vitamin B12 +160.4%
Contains more Vitamin A +89.9%
Contains more Vitamin B1 +22.1%
Contains more Vitamin B6 +15.3%
Equal in Vitamin B3 - 3.846
Equal in Vitamin B5 - 0.865
Equal in Folate - 17
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 0% 0% 0% 35% 44% 66% 53% 70% 13% 313% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 0% 0% 0% 43% 36% 73% 52% 80% 13% 120% 0% 0%
Contains more Vitamin B2 +23.4%
Contains more Vitamin B12 +160.4%
Contains more Vitamin A +89.9%
Contains more Vitamin B1 +22.1%
Contains more Vitamin B6 +15.3%
Equal in Vitamin B3 - 3.846
Equal in Vitamin B5 - 0.865
Equal in Folate - 17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +60.1%
Contains more Other +405.2%
Equal in Protein - 24.47
Equal in Water - 65.09
24% 5% 70%
Protein: 24.49 g
Fats: 4.69 g
Carbs: 0 g
Water: 70.24 g
Other: 0.58 g
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more Fats +60.1%
Contains more Other +405.2%
Equal in Protein - 24.47
Equal in Water - 65.09

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -25.3%
Contains more Monounsaturated Fat +92.1%
Contains more Polyunsaturated fat +121.1%
25% 39% 36%
Saturated Fat: 0.868 g
Monounsaturated Fat: 1.332 g
Polyunsaturated fat: 1.246 g
18% 40% 43%
Saturated Fat: 1.162 g
Monounsaturated Fat: 2.559 g
Polyunsaturated fat: 2.755 g
Contains less Saturated Fat -25.3%
Contains more Monounsaturated Fat +92.1%
Contains more Polyunsaturated fat +121.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tilefish Whitefish
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Tilefish Whitefish Opinion
Protein 24.49g 24.47g Tilefish
Fats 4.69g 7.51g Whitefish
Calories 147kcal 172kcal Whitefish
Calcium 26mg 33mg Whitefish
Iron 0.31mg 0.47mg Whitefish
Magnesium 33mg 42mg Whitefish
Phosphorus 236mg 346mg Whitefish
Potassium 512mg 406mg Tilefish
Sodium 59mg 65mg Tilefish
Zinc 0.53mg 1.27mg Whitefish
Copper 0.052mg 0.092mg Whitefish
Manganese 0.015mg 0.086mg Whitefish
Selenium 51.5µg 16.2µg Tilefish
Vitamin A 69IU 131IU Whitefish
Vitamin A RAE 21µg 39µg Whitefish
Vitamin B1 0.14mg 0.171mg Whitefish
Vitamin B2 0.19mg 0.154mg Tilefish
Vitamin B3 3.5mg 3.846mg Whitefish
Vitamin B5 0.87mg 0.865mg Tilefish
Vitamin B6 0.3mg 0.346mg Whitefish
Folate 17µg 17µg
Vitamin B12 2.5µg 0.96µg Tilefish
Tryptophan 0.274mg 0.274mg
Threonine 1.074mg 1.073mg Tilefish
Isoleucine 1.128mg 1.128mg
Leucine 1.99mg 1.989mg Tilefish
Lysine 2.249mg 2.248mg Tilefish
Methionine 0.725mg 0.724mg Tilefish
Phenylalanine 0.956mg 0.955mg Tilefish
Valine 1.262mg 1.261mg Tilefish
Histidine 0.721mg 0.721mg
Cholesterol 64mg 77mg Tilefish
Saturated Fat 0.868g 1.162g Tilefish
Omega-3 - DHA 0.733g 1.206g Whitefish
Omega-3 - EPA 0.172g 0.406g Whitefish
Omega-3 - DPA 0.143g 0.209g Whitefish
Monounsaturated Fat 1.332g 2.559g Whitefish
Polyunsaturated fat 1.246g 2.755g Whitefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilefish Whitefish
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
46%
Tilefish
33%
Whitefish
Minerals Daily Need Coverage Score
51%
Tilefish
41%
Whitefish

Comparison summary

Which food is richer in minerals?
Whitefish
Whitefish is relatively richer in minerals
Which food contains less Sodium?
Tilefish
Tilefish contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Tilefish
Tilefish is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Tilefish
Tilefish is lower in Saturated Fat (difference - 0.294g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( 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 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. Tilefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175152/nutrients
  2. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.