Trout vs. Tilapia — In-Depth Nutrition Comparison

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Summary of differences between trout and tilapia

Trout has more vitamin D, vitamin B12, vitamin B5, vitamin B6, vitamin E, vitamin B3, phosphorus, and vitamin A, while tilapia has more selenium.
Trout covers your daily need for vitamin D, 102% more than tilapia.

These are the specific foods used in this comparison Fish, trout, rainbow, farmed, cooked, dry heat and Fish, tilapia, 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.

Trout

Tilapia

Contains more CalciumCalcium	+114.3%
Contains more PotassiumPotassium	+18.4%
Contains more ZincZinc	+31.7%
Contains more PhosphorusPhosphorus	+32.4%

Contains more MagnesiumMagnesium	+13.3%
Contains more IronIron	+91.7%
Contains more CopperCopper	+36.4%
Contains more ManganeseManganese	+184.6%
Contains more SeleniumSelenium	+93.6%

~equal in Sodium ~56mg

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.

Trout

Tilapia

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+253.2%
Contains more Vitamin DVitamin D	+413.5%
Contains more Vitamin B1Vitamin B1	+53.8%
Contains more Vitamin B2Vitamin B2	+46.6%
Contains more Vitamin B3Vitamin B3	+40.1%
Contains more Vitamin B5Vitamin B5	+199.7%
Contains more Vitamin B6Vitamin B6	+213.8%
Contains more Vitamin B12Vitamin B12	+121%
Contains more FolateFolate	+100%
Contains more CholineCholine	+51.3%

Contains more Vitamin KVitamin K

+800%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	4.11µg	1.86µg	94%
Vitamin D	19µg	3.7µg	77%
Vitamin D	759IU	150IU	76%
Selenium	28.1µg	54.4µg	48%
Vitamin B5	1.99mg	0.664mg	27%
Vitamin B6	0.386mg	0.123mg	20%
Vitamin E	2.79mg	0.79mg	13%
Vitamin B3	6.646mg	4.745mg	12%
Vitamin A	100µg	0µg	11%
Phosphorus	270mg	204mg	9%
Polyunsaturated fat	1.799g	0.6g	8%
Fats	7.38g	2.65g	7%
Choline	77.6mg	51.3mg	5%
Protein	23.8g	26.15g	5%
Iron	0.36mg	0.69mg	4%
Monounsaturated fat	2.363g	0.955g	4%
Cholesterol	70mg	57mg	4%
Vitamin B1	0.143mg	0.093mg	4%
Saturated fat	1.651g	0.94g	3%
Vitamin C	2.9mg	0mg	3%
Vitamin B2	0.107mg	0.073mg	3%
Folate	12µg	6µg	2%
Calories	168kcal	128kcal	2%
Potassium	450mg	380mg	2%
Copper	0.055mg	0.075mg	2%
Calcium	30mg	14mg	2%
Manganese	0.013mg	0.037mg	1%
Vitamin K	0.1µg	0.9µg	1%
Zinc	0.54mg	0.41mg	1%
Magnesium	30mg	34mg	1%
Sodium	61mg	56mg	0%
Trans fat	0.056g		N/A
Tryptophan	0.279mg	0.265mg	0%
Threonine	1.092mg	1.156mg	0%
Isoleucine	1.148mg	1.22mg	0%
Leucine	2.025mg	2.04mg	0%
Lysine	2.287mg	2.315mg	0%
Methionine	0.738mg	0.766mg	0%
Phenylalanine	0.973mg	1.05mg	0%
Valine	1.283mg	1.28mg	0%
Histidine	0.733mg	0.585mg	0%
Omega-3 - EPA	0.259g	0.005g	N/A
Omega-3 - DHA	0.616g	0.13g	N/A
Omega-3 - ALA		0.045g	N/A
Omega-3 - DPA	0.109g	0.06g	N/A
Omega-6 - Eicosadienoic acid	0.047g	0.015g	N/A