Haddock vs. Tilapia — In-Depth Nutrition Comparison

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What are the main differences between haddock and tilapia?

Haddock is richer in vitamin B6, vitamin B12, and phosphorus, yet tilapia is richer in selenium, vitamin D*, protein, iron, vitamin B1, and copper.
Tilapia's daily need coverage for selenium is 41% higher.
Haddock has 5 times more sodium than tilapia. Haddock has 261mg of sodium, while tilapia has 56mg.

We used Fish, haddock, cooked, dry heat and Fish, tilapia, cooked, dry heat types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Haddock

Tilapia

Contains more PhosphorusPhosphorus

+36.3%

Contains more MagnesiumMagnesium	+30.8%
Contains more IronIron	+228.6%
Contains more CopperCopper	+188.5%
Contains less SodiumSodium	-78.5%
Contains more ManganeseManganese	+184.6%
Contains more SeleniumSelenium	+71.6%

~equal in Calcium ~14mg

~equal in Potassium ~380mg

~equal in Zinc ~0.41mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Haddock

Tilapia

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+165.9%
Contains more Vitamin B12Vitamin B12	+14.5%
Contains more FolateFolate	+116.7%

Contains more Vitamin DVitamin D	+516.7%
Contains more Vitamin EVitamin E	+43.6%
Contains more Vitamin B1Vitamin B1	+304.3%
Contains more Vitamin B3Vitamin B3	+15.2%
Contains more Vitamin B5Vitamin B5	+34.4%
Contains more Vitamin KVitamin K	+800%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.073mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	31.7µg	54.4µg	41%
Vitamin D*	23 IU	150 IU	16%
Vitamin D	0.6µg	3.7µg	16%
Vitamin B6	0.327mg	0.123mg	16%
Protein	19.99g	26.15g	12%
Phosphorus	278mg	204mg	11%
Vitamin B12	2.13µg	1.86µg	11%
Sodium	261mg	56mg	9%
Iron	0.21mg	0.69mg	6%
Vitamin B1	0.023mg	0.093mg	6%
Copper	0.026mg	0.075mg	5%
Choline	79.6mg	51.3mg	5%
Vitamin B3	4.119mg	4.745mg	4%
Saturated fat	0.111g	0.94g	4%
Fats	0.55g	2.65g	3%
Cholesterol	66mg	57mg	3%
Vitamin B5	0.494mg	0.664mg	3%
Polyunsaturated fat	0.204g	0.6g	3%
Omega-3 (ALA)		0.045g	3%
Calories	90kcal	128kcal	2%
Magnesium	26mg	34mg	2%
Vitamin A	21µg	0µg	2%
Vitamin E	0.55mg	0.79mg	2%
Folate	13µg	6µg	2%
Monounsaturated fat	0.074g	0.955g	2%
Potassium	351mg	380mg	1%
Manganese	0.013mg	0.037mg	1%
Vitamin K	0.1µg	0.9µg	1%
Protein per 100 calories	22g	20g	N/A
Calories per 10 g protein	45kcal	49kcal	N/A
Weight per 100 calories	111g	78g	N/A
Unsaturated / Saturated Fat ratio	2.5	1.7	N/A
Calcium	14mg	14mg	0%
Zinc	0.4mg	0.41mg	0%
Vitamin B2	0.069mg	0.073mg	0%
Trans fat	0.005g		N/A
Tryptophan	0.26mg	0.265mg	0%
Threonine	1.015mg	1.156mg	0%
Isoleucine	1.067mg	1.22mg	0%
Leucine	1.882mg	2.04mg	0%
Lysine	2.126mg	2.315mg	0%
Methionine	0.686mg	0.766mg	0%
Phenylalanine	0.904mg	1.05mg	0%
Valine	1.193mg	1.28mg	0%
Histidine	0.682mg	0.585mg	0%
Omega-3 (EPA)	0.051g	0.005g	N/A
Omega-3 (DHA)	0.109g	0.13g	N/A
Omega-3 (DPA)	0.006g	0.06g	N/A
Omega-6 (Eicosadienoic acid)	0.001g	0.015g	N/A