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  6. Tuna vs. Tilapia

Tuna vs. Tilapia — In-Depth Nutrition Comparison

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Summary of differences between Tuna and Tilapia

  • Tuna has more Vitamin B3, Selenium, Vitamin B6, Vitamin B12, and Phosphorus, while Tilapia has more Vitamin D, and Vitamin B5.
  • Tuna covers your daily need of Vitamin B3 108% more than Tilapia.
  • Tuna contains 8 times more Vitamin B6 than Tilapia. While Tuna contains 1.038mg of Vitamin B6, Tilapia contains only 0.123mg.
  • The amount of Saturated Fat in Tuna is lower.

These are the specific foods used in this comparison Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, tilapia, cooked, dry heat.

Infographic

Tuna vs Tilapia 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.
Tuna
Tuna
7
:
3
Tilapia
Tilapia
Contains more Iron +33.3%
Contains more Magnesium +23.5%
Contains more Phosphorus +63.2%
Contains more Potassium +38.7%
Contains more Selenium +98.9%
Contains more Calcium +250%
Contains more Copper +74.4%
Contains more Manganese +184.6%
Equal in Sodium - 56
Equal in Zinc - 0.41
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Contains more Iron +33.3%
Contains more Magnesium +23.5%
Contains more Phosphorus +63.2%
Contains more Potassium +38.7%
Contains more Selenium +98.9%
Contains more Calcium +250%
Contains more Copper +74.4%
Contains more Manganese +184.6%
Equal in Sodium - 56
Equal in Zinc - 0.41

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.
Tuna
Tuna
6
:
5
Tilapia
Tilapia
Contains more Vitamin A +∞%
Contains more Vitamin B1 +44.1%
Contains more Vitamin B2 +87.7%
Contains more Vitamin B3 +365.1%
Contains more Vitamin B6 +743.9%
Contains more Vitamin B12 +26.3%
Contains more Vitamin E +172.4%
Contains more Vitamin D +85%
Contains more Vitamin B5 +98.8%
Contains more Folate +200%
Contains more Vitamin K +800%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Tilapia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +44.1%
Contains more Vitamin B2 +87.7%
Contains more Vitamin B3 +365.1%
Contains more Vitamin B6 +743.9%
Contains more Vitamin B12 +26.3%
Contains more Vitamin E +172.4%
Contains more Vitamin D +85%
Contains more Vitamin B5 +98.8%
Contains more Folate +200%
Contains more Vitamin K +800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
2
Tilapia
Tilapia
Contains more Protein +11.5%
Contains more Fats +349.2%
Equal in Water - 71.59
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more Protein +11.5%
Contains more Fats +349.2%
Equal in Water - 71.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Tilapia
Tilapia
Contains less Saturated Fat -78.2%
Contains more Monounsaturated Fat +592%
Contains more Polyunsaturated fat +242.9%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Contains less Saturated Fat -78.2%
Contains more Monounsaturated Fat +592%
Contains more Polyunsaturated fat +242.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Tilapia Opinion
Protein 29.15g 26.15g Tuna
Fats 0.59g 2.65g Tilapia
Calories 130kcal 128kcal Tuna
Calcium 4mg 14mg Tilapia
Iron 0.92mg 0.69mg Tuna
Magnesium 42mg 34mg Tuna
Phosphorus 333mg 204mg Tuna
Potassium 527mg 380mg Tuna
Sodium 54mg 56mg Tuna
Zinc 0.45mg 0.41mg Tuna
Copper 0.043mg 0.075mg Tilapia
Manganese 0.013mg 0.037mg Tilapia
Selenium 108.2µg 54.4µg Tuna
Vitamin A 65IU 0IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg 0.79mg Tilapia
Vitamin D 82IU 150IU Tilapia
Vitamin D 2µg 3.7µg Tilapia
Vitamin B1 0.134mg 0.093mg Tuna
Vitamin B2 0.137mg 0.073mg Tuna
Vitamin B3 22.07mg 4.745mg Tuna
Vitamin B5 0.334mg 0.664mg Tilapia
Vitamin B6 1.038mg 0.123mg Tuna
Folate 2µg 6µg Tilapia
Vitamin B12 2.35µg 1.86µg Tuna
Vitamin K 0.1µg 0.9µg Tilapia
Tryptophan 0.313mg 0.265mg Tuna
Threonine 1.224mg 1.156mg Tuna
Isoleucine 1.287mg 1.22mg Tuna
Leucine 2.27mg 2.04mg Tuna
Lysine 2.565mg 2.315mg Tuna
Methionine 0.827mg 0.766mg Tuna
Phenylalanine 1.091mg 1.05mg Tuna
Valine 1.438mg 1.28mg Tuna
Histidine 0.822mg 0.585mg Tuna
Cholesterol 47mg 57mg Tuna
Trans Fat 0.02g Tilapia
Saturated Fat 0.205g 0.94g Tuna
Omega-3 - DHA 0.105g 0.13g Tilapia
Omega-3 - EPA 0.015g 0.005g Tuna
Omega-3 - DPA 0.005g 0.06g Tilapia
Monounsaturated Fat 0.138g 0.955g Tilapia
Polyunsaturated fat 0.175g 0.6g Tilapia
Omega-6 - Eicosadienoic acid 0.002g 0.015g Tilapia
Omega-3 - ALA 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Tilapia
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
92%
Tuna
47%
Tilapia
Minerals Daily Need Coverage Score
88%
Tuna
52%
Tilapia

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.735g)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
  2. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.