Flatfish vs. Tilapia — In-Depth Nutrition Comparison

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Differences between flatfish and tilapia

Flatfish has more phosphorus, while tilapia has more selenium, vitamin B12, vitamin B3, vitamin B5, copper, iron, vitamin B1, and potassium.
Tilapia's daily need coverage for selenium is 40% higher.
Tilapia contains 6 times less sodium than flatfish. Flatfish contains 363mg of sodium, while tilapia contains 56mg.

The food types used in this comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, tilapia, cooked, dry heat.

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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.

Flatfish

Tilapia

Contains more CalciumCalcium	+78.6%
Contains more PhosphorusPhosphorus	+51.5%

Contains more MagnesiumMagnesium	+54.5%
Contains more PotassiumPotassium	+92.9%
Contains more IronIron	+200%
Contains more CopperCopper	+226.1%
Contains less SodiumSodium	-84.6%
Contains more ManganeseManganese	+117.6%
Contains more SeleniumSelenium	+66.9%

~equal in Zinc ~0.41mg

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.

Flatfish

Tilapia

Contains more Vitamin AVitamin A

+∞%

Contains more Vitamin B1Vitamin B1	+257.7%
Contains more Vitamin B2Vitamin B2	+192%
Contains more Vitamin B3Vitamin B3	+271.3%
Contains more Vitamin B5Vitamin B5	+192.5%
Contains more Vitamin B12Vitamin B12	+42%
Contains more Vitamin KVitamin K	+800%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~3.7µg

~equal in Vitamin E ~0.79mg

~equal in Vitamin B6 ~0.123mg

~equal in Folate ~6µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	32.6µg	54.4µg	40%
Vitamin B12	1.31µg	1.86µg	23%
Protein	15.24g	26.15g	22%
Vitamin B3	1.278mg	4.745mg	22%
Phosphorus	309mg	204mg	15%
Sodium	363mg	56mg	13%
Vitamin B5	0.227mg	0.664mg	9%
Iron	0.23mg	0.69mg	6%
Copper	0.023mg	0.075mg	6%
Vitamin B1	0.026mg	0.093mg	6%
Potassium	197mg	380mg	5%
Choline	79.9mg	51.3mg	5%
Vitamin B2	0.025mg	0.073mg	4%
Magnesium	22mg	34mg	3%
Calories	86kcal	128kcal	2%
Saturated fat	0.542g	0.94g	2%
Vitamin D*	139 IU	150 IU	1%
Vitamin D	3.5µg	3.7µg	1%
Calcium	25mg	14mg	1%
Vitamin A	12µg	0µg	1%
Manganese	0.017mg	0.037mg	1%
Vitamin B6	0.115mg	0.123mg	1%
Vitamin K	0.1µg	0.9µg	1%
Monounsaturated fat	0.657g	0.955g	1%
Polyunsaturated fat	0.459g	0.6g	1%
Protein per 100 calories	18g	20g	N/A
Calories per 10 g protein	56kcal	49kcal	N/A
Weight per 100 calories	116g	78g	N/A
Fats	2.37g	2.65g	0%
Unsaturated / Saturated Fat ratio	2.1	1.7	N/A
Cholesterol	56mg	57mg	0%
Zinc	0.39mg	0.41mg	0%
Vitamin E	0.77mg	0.79mg	0%
Folate	6µg	6µg	0%
Trans fat	0.014g		N/A
Tryptophan	0.197mg	0.265mg	0%
Threonine	0.719mg	1.156mg	0%
Isoleucine	0.754mg	1.22mg	0%
Leucine	1.335mg	2.04mg	0%
Lysine	1.561mg	2.315mg	0%
Methionine	0.56mg	0.766mg	0%
Phenylalanine	0.624mg	1.05mg	0%
Valine	0.8mg	1.28mg	0%
Histidine	0.374mg	0.585mg	0%
Omega-3 - EPA	0.168g	0.005g	N/A
Omega-3 - DHA	0.132g	0.13g	N/A
Omega-3 - ALA		0.045g	N/A
Omega-3 - DPA	0.034g	0.06g	N/A
Omega-6 - Eicosadienoic acid	0.006g	0.015g	N/A