Catfish vs. Tilapia — In-Depth Nutrition Comparison

Compare

What are the differences between catfish and tilapia?

Catfish is higher in vitamin B12, phosphorus, and polyunsaturated fat, yet tilapia is higher in selenium, vitamin D*, vitamin B3, vitamin B1, and iron.
Tilapia's daily need coverage for selenium is 81% more.
Catfish has 2 times more polyunsaturated fat than tilapia. While catfish has 1.354g of polyunsaturated fat, tilapia has only 0.6g.

We used Fish, catfish, channel, farmed, cooked, dry heat and Fish, tilapia, cooked, dry heat types in this article.

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.

Catfish

Tilapia

Contains more ZincZinc	+41.5%
Contains more PhosphorusPhosphorus	+21.1%

Contains more MagnesiumMagnesium	+47.8%
Contains more CalciumCalcium	+55.6%
Contains more IronIron	+146.4%
Contains more CopperCopper	+92.3%
Contains less SodiumSodium	-52.9%
Contains more ManganeseManganese	+105.6%
Contains more SeleniumSelenium	+449.5%

~equal in Potassium ~380mg

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.

Catfish

Tilapia

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+22.8%
Contains more Vitamin B2Vitamin B2	+37%
Contains more Vitamin B5Vitamin B5	+22.1%
Contains more Vitamin B6Vitamin B6	+43.9%
Contains more Vitamin B12Vitamin B12	+49.5%
Contains more Vitamin KVitamin K	+177.8%
Contains more FolateFolate	+100%

Contains more Vitamin DVitamin D	+1133.3%
Contains more Vitamin B1Vitamin B1	+287.5%
Contains more Vitamin B3Vitamin B3	+86.2%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	9.9µg	54.4µg	81%
Vitamin B12	2.78µg	1.86µg	38%
Vitamin D*	10 IU	150 IU	18%
Vitamin D	0.3µg	3.7µg	17%
Protein	18.44g	26.15g	15%
Vitamin B3	2.548mg	4.745mg	14%
Fats	7.19g	2.65g	7%
Phosphorus	247mg	204mg	6%
Vitamin B1	0.024mg	0.093mg	6%
Iron	0.28mg	0.69mg	5%
Choline	78.7mg	51.3mg	5%
Monounsaturated fat	3.115g	0.955g	5%
Polyunsaturated fat	1.354g	0.6g	5%
Copper	0.039mg	0.075mg	4%
Vitamin B6	0.177mg	0.123mg	4%
Cholesterol	66mg	57mg	3%
Magnesium	23mg	34mg	3%
Sodium	119mg	56mg	3%
Vitamin B5	0.811mg	0.664mg	3%
Saturated fat	1.586g	0.94g	3%
Zinc	0.58mg	0.41mg	2%
Vitamin B2	0.1mg	0.073mg	2%
Folate	12µg	6µg	2%
Calories	144kcal	128kcal	1%
Calcium	9mg	14mg	1%
Vitamin E	0.97mg	0.79mg	1%
Manganese	0.018mg	0.037mg	1%
Vitamin K	2.5µg	0.9µg	1%
Protein per 100 calories	13g	20g	N/A
Calories per 10 g protein	78kcal	49kcal	N/A
Weight per 100 calories	69g	78g	N/A
Unsaturated / Saturated Fat ratio	2.8	1.7	N/A
Potassium	366mg	380mg	0%
Vitamin A	1µg	0µg	0%
Trans fat	0.063g		N/A
Tryptophan	0.22mg	0.265mg	0%
Threonine	0.833mg	1.156mg	0%
Isoleucine	0.82mg	1.22mg	0%
Leucine	1.396mg	2.04mg	0%
Lysine	1.677mg	2.315mg	0%
Methionine	0.539mg	0.766mg	0%
Phenylalanine	0.735mg	1.05mg	0%
Valine	0.894mg	1.28mg	0%
Histidine	0.404mg	0.585mg	0%
Omega-3 - EPA	0.02g	0.005g	N/A
Omega-3 - DHA	0.069g	0.13g	N/A
Omega-3 - ALA		0.045g	N/A
Omega-3 - DPA	0.018g	0.06g	N/A
Omega-6 - Eicosadienoic acid	0.049g	0.015g	N/A