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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, polyunsaturated fat, and monounsaturated 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.8% 45% 12% 17% 14% 101% 7.7% 2% 281%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more PotassiumPotassium +26.1%
Contains less SodiumSodium -9.2%
Contains more SeleniumSelenium +217.9%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +26.9%
Contains more IronIron +51.6%
Contains more CopperCopper +76.9%
Contains more ZincZinc +139.6%
Contains more PhosphorusPhosphorus +46.6%
Contains more ManganeseManganese +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.
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% 0% 0% 35% 44% 66% 52% 69% 313% 0% 13% 0%
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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
Contains more Vitamin B2Vitamin B2 +23.4%
Contains more Vitamin B12Vitamin B12 +160.4%
Contains more Vitamin AVitamin A +85.7%
Contains more Vitamin B1Vitamin B1 +22.1%
Contains more Vitamin B6Vitamin B6 +15.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3.846mg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin K ~µg
~equal in Folate ~17µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tilefish Whitefish DV% diff.
Vitamin B12 2.5µg 0.96µg 64%
Selenium 51.5µg 16.2µg 64%
Phosphorus 236mg 346mg 16%
Polyunsaturated fat 1.246g 2.755g 10%
Zinc 0.53mg 1.27mg 7%
Copper 0.052mg 0.092mg 4%
Vitamin B6 0.3mg 0.346mg 4%
Cholesterol 64mg 77mg 4%
Fats 4.69g 7.51g 4%
Potassium 512mg 406mg 3%
Monounsaturated fat 1.332g 2.559g 3%
Manganese 0.015mg 0.086mg 3%
Vitamin B1 0.14mg 0.171mg 3%
Vitamin B2 0.19mg 0.154mg 3%
Magnesium 33mg 42mg 2%
Iron 0.31mg 0.47mg 2%
Vitamin A 21µg 39µg 2%
Vitamin B3 3.5mg 3.846mg 2%
Calories 147kcal 172kcal 1%
Saturated fat 0.868g 1.162g 1%
Calcium 26mg 33mg 1%
Protein 24.49g 24.47g 0%
Sodium 59mg 65mg 0%
Vitamin B5 0.87mg 0.865mg 0%
Folate 17µg 17µg 0%
Tryptophan 0.274mg 0.274mg 0%
Threonine 1.074mg 1.073mg 0%
Isoleucine 1.128mg 1.128mg 0%
Leucine 1.99mg 1.989mg 0%
Lysine 2.249mg 2.248mg 0%
Methionine 0.725mg 0.724mg 0%
Phenylalanine 0.956mg 0.955mg 0%
Valine 1.262mg 1.261mg 0%
Histidine 0.721mg 0.721mg 0%
Omega-3 - EPA 0.172g 0.406g N/A
Omega-3 - DHA 0.733g 1.206g N/A
Omega-3 - DPA 0.143g 0.209g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +60.1%
Contains more OtherOther +405.2%
~equal in Protein ~24.47g
~equal in Carbs ~0g
~equal in Water ~65.09g

Fat Type Comparison

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

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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.