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  6. Salmon vs. Tilapia

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 63% 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.

Infographic

Salmon 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.
Salmon
Salmon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
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
Salmon
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 12% 23% 23% 197% 85% 31% 151% 89% 149% 350% 0.25% 26%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 16% 56% 23% 17% 89% 40% 28% 233% 2.3% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +44.3%
Contains more Vitamin DVitamin D +254.1%
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 Salmon Tilapia 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%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
26% 3% 71%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more FatsFats +366%
Contains more OtherOther +∞%
Contains more ProteinProtein +18.3%
Contains more WaterWater +10.6%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 g
Contains more Mono. FatMonounsaturated fat +337.8%
Contains more Poly. FatPolyunsaturated fat +658.8%
Contains less Sat. FatSaturated fat -60.8%

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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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.