Whitefish vs. Tilapia — In-Depth Nutrition Comparison
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A recap on differences between whitefish and tilapia
- Whitefish has more phosphorus, vitamin B6, zinc, vitamin B1, and vitamin B2; however, tilapia is higher in selenium, vitamin B1,2 and vitamin B3.
- Tilapia covers your daily selenium needs 69% more than whitefish.
- Tilapia contains 3 times less zinc than whitefish. Whitefish contains 1.27mg of zinc, while tilapia contains 0.41mg.
- Tilapia has less cholesterol.
Food varieties used in this article are Fish, whitefish, mixed species, cooked, dry heat and Fish, tilapia, cooked, dry heat.
Infographic
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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.
| Contains more MagnesiumMagnesium | +23.5% |
| Contains more CalciumCalcium | +135.7% |
| Contains more CopperCopper | +22.7% |
| Contains more ZincZinc | +209.8% |
| Contains more PhosphorusPhosphorus | +69.6% |
| Contains more ManganeseManganese | +132.4% |
| Contains more IronIron | +46.8% |
| Contains less SodiumSodium | -13.8% |
| Contains more SeleniumSelenium | +235.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +83.9% |
| Contains more Vitamin B2Vitamin B2 | +111% |
| Contains more Vitamin B5Vitamin B5 | +30.3% |
| Contains more Vitamin B6Vitamin B6 | +181.3% |
| Contains more FolateFolate | +183.3% |
| Contains more Vitamin B3Vitamin B3 | +23.4% |
| Contains more Vitamin B12Vitamin B12 | +93.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 16.2µg | 54.4µg | 69% |
| Vitamin B12 | 0.96µg | 1.86µg | 38% |
| Phosphorus | 346mg | 204mg | 20% |
| Vitamin D | 3.7µg | 19% | |
| Vitamin D | 150IU | 19% | |
| Vitamin B6 | 0.346mg | 0.123mg | 17% |
| Polyunsaturated fat | 2.755g | 0.6g | 14% |
| Choline | 51.3mg | 9% | |
| Zinc | 1.27mg | 0.41mg | 8% |
| Fats | 7.51g | 2.65g | 7% |
| Cholesterol | 77mg | 57mg | 7% |
| Vitamin B1 | 0.171mg | 0.093mg | 7% |
| Vitamin B2 | 0.154mg | 0.073mg | 6% |
| Vitamin B3 | 3.846mg | 4.745mg | 6% |
| Vitamin E | 0.79mg | 5% | |
| Vitamin B5 | 0.865mg | 0.664mg | 4% |
| Monounsaturated fat | 2.559g | 0.955g | 4% |
| Vitamin A | 39µg | 0µg | 4% |
| Folate | 17µg | 6µg | 3% |
| Iron | 0.47mg | 0.69mg | 3% |
| Protein | 24.47g | 26.15g | 3% |
| Calories | 172kcal | 128kcal | 2% |
| Manganese | 0.086mg | 0.037mg | 2% |
| Copper | 0.092mg | 0.075mg | 2% |
| Calcium | 33mg | 14mg | 2% |
| Magnesium | 42mg | 34mg | 2% |
| Vitamin K | 0.9µg | 1% | |
| Potassium | 406mg | 380mg | 1% |
| Saturated fat | 1.162g | 0.94g | 1% |
| Sodium | 65mg | 56mg | 0% |
| Tryptophan | 0.274mg | 0.265mg | 0% |
| Threonine | 1.073mg | 1.156mg | 0% |
| Isoleucine | 1.128mg | 1.22mg | 0% |
| Leucine | 1.989mg | 2.04mg | 0% |
| Lysine | 2.248mg | 2.315mg | 0% |
| Methionine | 0.724mg | 0.766mg | 0% |
| Phenylalanine | 0.955mg | 1.05mg | 0% |
| Valine | 1.261mg | 1.28mg | 0% |
| Histidine | 0.721mg | 0.585mg | 0% |
| Omega-3 - EPA | 0.406g | 0.005g | N/A |
| Omega-3 - DHA | 1.206g | 0.13g | N/A |
| Omega-3 - ALA | 0.045g | N/A | |
| Omega-3 - DPA | 0.209g | 0.06g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +183.4% |
| Contains more OtherOther | +-851.3% |
~equal in
Protein
~26.15g
~equal in
Carbs
~0g
~equal in
Water
~71.59g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +168% |
| Contains more Poly. FatPolyunsaturated fat | +359.2% |
| Contains less Sat. FatSaturated fat | -19.1% |
