Whiting vs. Tilapia — Health Impact and Nutrition Comparison

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by Ani Harutyunyan | Last updated on June 20, 2023

Medically reviewed by Igor Bussel

Summary

Tilapia is higher in protein, fat, vitamin D, and selenium. Whiting fish contains 27mg more cholesterol, vitamin A, and fewer calories. Tilapia is 76mg lower in sodium. Whiting fish is richer in vitamin B12 and folate.

Table of contents

Introduction

Actual differences

Nutrition

Protein

Calories

Minerals

Vitamins

Health impact

Cardiovascular health

Health risks

References

Introduction

Tilapia and whiting are two of the world's most consumed and widespread fish species. In this article, we will compare these foods, focusing on their nutritional content and health impact and showing their actual differences.

Actual differences

Tilapia is a freshwater fish from the Cichlidae family. The Nile River and the Middle East often have large populations of these fish. The flavor of tilapia is sweet, fishy, and mild. Various cooking techniques are available for tilapia, typically in sealed, poached, steamed, grilled, raw, baked, or smoked forms. Tilapia is widely available in markets in both fresh and frozen forms. Tilapia is classified as white fish along with pollock, cod, swordfish, halibut, haddock, catfish, king mackerel, etc.

Whiting (Merlangius merlangus), or the Atlantic whiting, is a silver saltwater fish primarily found in the Atlantic Ocean.

Whiting fish has a mild, slightly sweeter taste compared to tilapia. It is usually fried with spices. Whiting fish is sold and found worldwide. It is cheaper and more affordable than tilapia.

Nutrition

This section will discuss cooked and dried tilapia and whiting fish's macronutrient, mineral, and vitamin composition. Both of them do not contain any amounts of carbs.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Whiting

Tilapia

Contains more Protein +11.4%

Contains more Fats +56.8%

Equal in Water - 71.59

Whiting

Protein: 23.48 g

Fats: 1.69 g

Carbs: 0 g

Water: 74.71 g

Other: 0.12 g

Tilapia

Protein: 26.15 g

Fats: 2.65 g

Carbs: 0 g

Water: 71.59 g

Other: 0 g

Contains more Protein +11.4%

Contains more Fats +56.8%

Equal in Water - 71.59

Protein

Tilapia is a good source of protein. Per 100g serving, tilapia provides 26.2g of protein, while whiting contains 23.5g of it.

Both contain many essential amino acids, such as lysine, phenylalanine, and histidine.

Fat

Tilapia is higher in fats than whiting fish. Tilapia is also richer in both saturated and unsaturated fats, being an excellent source of omega-6 fatty acids. Surprisingly, whiting fish is 27mg higher in cholesterol than tilapia.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Whiting

Tilapia

Contains less Saturated Fat -57.4%

Contains more Monounsaturated Fat +114.6%

Equal in Polyunsaturated fat - 0.6

Whiting

Saturated Fat: 0.4 g

Monounsaturated Fat: 0.445 g

Polyunsaturated fat: 0.587 g

Tilapia

Saturated Fat: 0.94 g

Monounsaturated Fat: 0.955 g

Polyunsaturated fat: 0.6 g

Contains less Saturated Fat -57.4%

Contains more Monounsaturated Fat +114.6%

Equal in Polyunsaturated fat - 0.6

Calories

Tilapia and whiting fish are classified as low-calorie foods. However, tilapia provides more calories than whiting due to its higher protein and fat composition. It has 12 more calories per 100g serving.

Minerals

Whiting fish provides more calcium, phosphorus, potassium, and zinc than tilapia. Tilapia contains more iron, magnesium, and copper. Tilapia is 76g lower in sodium than whiting. Whiting fish is comparably richer in mercury, while tilapia provides more selenium (1).

See the mineral comparison chart to learn more about mineral distribution in these species.

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.

Whiting

Tilapia

Contains more Calcium +342.9%

Contains more Phosphorus +39.7%

Contains more Potassium +14.2%

Contains more Zinc +29.3%

Contains more Manganese +251.4%

Contains more Iron +64.3%

Contains more Magnesium +25.9%

Contains less Sodium -57.6%

Contains more Copper +87.5%

Contains more Selenium +32.4%

Whiting

Tilapia

Contains more Calcium +342.9%

Contains more Phosphorus +39.7%

Contains more Potassium +14.2%

Contains more Zinc +29.3%

Contains more Manganese +251.4%

Contains more Iron +64.3%

Contains more Magnesium +25.9%

Contains less Sodium -57.6%

Contains more Copper +87.5%

Contains more Selenium +32.4%

Vitamins

In general, tilapia has a higher vitamin content. It is richer in vitamins E, K, D, and B-complex vitamins.

Whiting fish contains vitamin A, which is not present in tilapia. It is also higher in folate and vitamin B12.

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.

Whiting

Tilapia

Contains more Vitamin A +∞%

Contains more Vitamin B6 +46.3%

Contains more Folate +150%

Contains more Vitamin B12 +39.8%

Contains more Vitamin E +107.9%

Contains more Vitamin D +105.6%

Contains more Vitamin B1 +36.8%

Contains more Vitamin B2 +21.7%

Contains more Vitamin B3 +184.1%

Contains more Vitamin B5 +165.6%

Contains more Vitamin K +800%

Whiting

Tilapia

Contains more Vitamin A +∞%

Contains more Vitamin B6 +46.3%

Contains more Folate +150%

Contains more Vitamin B12 +39.8%

Contains more Vitamin E +107.9%

Contains more Vitamin D +105.6%

Contains more Vitamin B1 +36.8%

Contains more Vitamin B2 +21.7%

Contains more Vitamin B3 +184.1%

Contains more Vitamin B5 +165.6%

Contains more Vitamin K +800%

Health impact

Cardiovascular health

Using fish such as tilapia and whiting lowers the risk of heart disease (2). This is due to the high content of omega-3 and omega-6 fatty acid found in these foods. Omega-3 and omega-6 are long-chain essential fatty acids, meaning we can obtain them by consuming different foods. So, we must acquire them through the food we consume. According to research, blood flow that is out of balance in terms of omega-6 to omega-3 fatty acid ratio can higher the risk of cardiovascular disease (3).

Health risks

Whiting fish is classified as a food with moderate mercury content. This mineral can be dangerous to toddlers, teenagers, and pregnant women even though it is safe for healthy middle-aged people (4). You should eat less fish to reduce the risk of mercury poisoning.

You should be aware that tilapia is frequently farmed using toxic chemicals and banned methods and frequently fed animal waste as food. It might include dioxin, which is a potential carcinogen (5).

References

Author name: Ani Harutyunyan

Education: General Medicine at YSMU

Last updated: June 20, 2023

Medically reviewed by Igor Bussel

Infographic

Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Saturated Fat
Lower in Sodium
Lower in Cholesterol
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			Opinion
Protein	23.48g	26.15g
Fats	1.69g	2.65g
Calories	116kcal	128kcal
Calcium	62mg	14mg
Iron	0.42mg	0.69mg
Magnesium	27mg	34mg
Phosphorus	285mg	204mg
Potassium	434mg	380mg
Sodium	132mg	56mg
Zinc	0.53mg	0.41mg
Copper	0.04mg	0.075mg
Manganese	0.13mg	0.037mg
Selenium	41.1µg	54.4µg
Vitamin A	128IU	0IU
Vitamin A RAE	38µg	0µg
Vitamin E	0.38mg	0.79mg
Vitamin D	73IU	150IU
Vitamin D	1.8µg	3.7µg
Vitamin B1	0.068mg	0.093mg
Vitamin B2	0.06mg	0.073mg
Vitamin B3	1.67mg	4.745mg
Vitamin B5	0.25mg	0.664mg
Vitamin B6	0.18mg	0.123mg
Folate	15µg	6µg
Vitamin B12	2.6µg	1.86µg
Vitamin K	0.1µg	0.9µg
Tryptophan	0.263mg	0.265mg
Threonine	1.029mg	1.156mg
Isoleucine	1.082mg	1.22mg
Leucine	1.908mg	2.04mg
Lysine	2.156mg	2.315mg
Methionine	0.695mg	0.766mg
Phenylalanine	0.917mg	1.05mg
Valine	1.21mg	1.28mg
Histidine	0.691mg	0.585mg
Cholesterol	84mg	57mg
Saturated Fat	0.4g	0.94g
Omega-3 - DHA	0.235g	0.13g
Omega-3 - EPA	0.283g	0.005g
Omega-3 - DPA	0.017g	0.06g
Monounsaturated Fat	0.445g	0.955g
Polyunsaturated fat	0.587g	0.6g
Omega-6 - Eicosadienoic acid		0.015g
Omega-3 - ALA		0.045g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet	Equal
Low Calories diet
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

44%

47%

Minerals Daily Need Coverage Score

50%

52%

Comparison summary

Which food is lower in Saturated Fat?

Whiting is lower in Saturated Fat (difference - 0.54g)

Which food contains less Sodium?

Tilapia contains less Sodium (difference - 76mg)

Which food is lower in Cholesterol?

Tilapia is lower in Cholesterol (difference - 27mg)

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.