Salmon vs. Tilapia — In-Depth Nutrition Comparison

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How are salmon and tilapia different?

Salmon is higher in vitamin D*, vitamin B6, vitamin B12, vitamin B3, vitamin B1, vitamin B5, choline, and folate; however, tilapia is richer in selenium.
Daily need coverage for vitamin D* for salmon is 47% higher.
Salmon contains 6 times more folate than tilapia. While salmon contains 34µg of folate, tilapia contains only 6µg.
Tilapia has less saturated fat.

Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, tilapia, cooked, dry heat are the varieties used in this article.

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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.

Salmon

Tilapia

Contains more PhosphorusPhosphorus

+23.5%

Contains more MagnesiumMagnesium	+13.3%
Contains more IronIron	+102.9%
Contains more CopperCopper	+53.1%
Contains more ManganeseManganese	+131.3%
Contains more SeleniumSelenium	+31.4%

~equal in Calcium ~14mg

~equal in Potassium ~380mg

~equal in Zinc ~0.41mg

~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.

Salmon

Tilapia

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+254.1%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+44.3%
Contains more Vitamin B1Vitamin B1	+265.6%
Contains more Vitamin B2Vitamin B2	+84.9%
Contains more Vitamin B3Vitamin B3	+69.5%
Contains more Vitamin B5Vitamin B5	+122.1%
Contains more Vitamin B6Vitamin B6	+426%
Contains more Vitamin B12Vitamin B12	+50.5%
Contains more FolateFolate	+466.7%

Contains more Vitamin KVitamin K

+800%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*	526 IU	150 IU	47%
Vitamin D	13.1µg	3.7µg	47%
Vitamin B6	0.647mg	0.123mg	40%
Vitamin B12	2.8µg	1.86µg	39%
Polyunsaturated fat	4.553g	0.6g	26%
Selenium	41.4µg	54.4µg	24%
Vitamin B1	0.34mg	0.093mg	21%
Vitamin B3	8.045mg	4.745mg	21%
Vitamin B5	1.475mg	0.664mg	16%
Fats	12.35g	2.65g	15%
Protein	22.1g	26.15g	8%
Vitamin A	69µg	0µg	8%
Monounsaturated fat	4.181g	0.955g	8%
Phosphorus	252mg	204mg	7%
Folate	34µg	6µg	7%
Choline	90.5mg	51.3mg	7%
Saturated fat	2.397g	0.94g	7%
Vitamin B2	0.135mg	0.073mg	5%
Calories	206kcal	128kcal	4%
Vitamin C	3.7mg	0mg	4%
Iron	0.34mg	0.69mg	4%
Copper	0.049mg	0.075mg	3%
Cholesterol	63mg	57mg	2%
Vitamin E	1.14mg	0.79mg	2%
Magnesium	30mg	34mg	1%
Manganese	0.016mg	0.037mg	1%
Vitamin K	0.1µg	0.9µg	1%
Protein per 100 calories	11g	20g	N/A
Calories per 10 g protein	93kcal	49kcal	N/A
Weight per 100 calories	49g	78g	N/A
Unsaturated / Saturated Fat ratio	3.6	1.7	N/A
Calcium	15mg	14mg	0%
Potassium	384mg	380mg	0%
Zinc	0.43mg	0.41mg	0%
Sodium	61mg	56mg	0%
Tryptophan	0.248mg	0.265mg	0%
Threonine	0.969mg	1.156mg	0%
Isoleucine	1.018mg	1.22mg	0%
Leucine	1.796mg	2.04mg	0%
Lysine	2.03mg	2.315mg	0%
Methionine	0.654mg	0.766mg	0%
Phenylalanine	0.863mg	1.05mg	0%
Valine	1.139mg	1.28mg	0%
Histidine	0.651mg	0.585mg	0%
Omega-3 - EPA	0.69g	0.005g	N/A
Omega-3 - DHA	1.457g	0.13g	N/A
Omega-3 - ALA		0.045g	N/A
Omega-3 - DPA	0.17g	0.06g	N/A
Omega-6 - Eicosadienoic acid		0.015g	N/A