Surimi vs. Tilapia — In-Depth Nutrition Comparison

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Differences between surimi and tilapia

Surimi has more phosphorus, while tilapia has more selenium, vitamin B3, vitamin B5, vitamin B12, potassium, vitamin B6, vitamin B1, and iron.
Tilapia's daily need coverage for selenium is 48% higher.
The amount of cholesterol in surimi is lower.
Tilapia has a lower glycemic index. The glycemic index of tilapia is 0, while the glycemic index of surimi is 50.

The food types used in this comparison are Fish, surimi 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.

Surimi

Tilapia

Contains more MagnesiumMagnesium	+26.5%
Contains more PhosphorusPhosphorus	+38.2%

Contains more CalciumCalcium	+55.6%
Contains more PotassiumPotassium	+239.3%
Contains more IronIron	+165.4%
Contains more CopperCopper	+134.4%
Contains more ZincZinc	+24.2%
Contains less SodiumSodium	-60.8%
Contains more ManganeseManganese	+236.4%
Contains more SeleniumSelenium	+93.6%

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.

Surimi

Tilapia

Contains more Vitamin AVitamin A

+∞%

Contains more Vitamin EVitamin E	+25.4%
Contains more Vitamin B1Vitamin B1	+365%
Contains more Vitamin B2Vitamin B2	+247.6%
Contains more Vitamin B3Vitamin B3	+2056.8%
Contains more Vitamin B5Vitamin B5	+848.6%
Contains more Vitamin B6Vitamin B6	+310%
Contains more Vitamin B12Vitamin B12	+16.3%
Contains more Vitamin KVitamin K	+800%
Contains more FolateFolate	+200%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	28.1µg	54.4µg	48%
Vitamin B3	0.22mg	4.745mg	28%
Protein	15.18g	26.15g	22%
Vitamin D*		150 IU	19%
Vitamin D		3.7µg	19%
Vitamin B5	0.07mg	0.664mg	12%
Phosphorus	282mg	204mg	11%
Vitamin B12	1.6µg	1.86µg	11%
Cholesterol	30mg	57mg	9%
Choline		51.3mg	9%
Potassium	112mg	380mg	8%
Vitamin B6	0.03mg	0.123mg	7%
Vitamin B1	0.02mg	0.093mg	6%
Iron	0.26mg	0.69mg	5%
Copper	0.032mg	0.075mg	5%
Sodium	143mg	56mg	4%
Vitamin B2	0.021mg	0.073mg	4%
Fats	0.9g	2.65g	3%
Saturated fat	0.191g	0.94g	3%
Carbs	6.85g	0g	2%
Magnesium	43mg	34mg	2%
Vitamin A	20µg	0µg	2%
Monounsaturated fat	0.149g	0.955g	2%
Calories	99kcal	128kcal	1%
Calcium	9mg	14mg	1%
Zinc	0.33mg	0.41mg	1%
Vitamin E	0.63mg	0.79mg	1%
Manganese	0.011mg	0.037mg	1%
Vitamin K	0.1µg	0.9µg	1%
Folate	2µg	6µg	1%
Polyunsaturated fat	0.443g	0.6g	1%
Protein per 100 calories	15g	20g	N/A
Calories per 10 g protein	65kcal	49kcal	N/A
Weight per 100 calories	101g	78g	N/A
Unsaturated / Saturated Fat ratio	3.1	1.7	N/A
Net carbs	6.85g	0g	N/A
Tryptophan	0.092mg	0.265mg	0%
Threonine	0.734mg	1.156mg	0%
Isoleucine	0.709mg	1.22mg	0%
Leucine	1.202mg	2.04mg	0%
Lysine	1.387mg	2.315mg	0%
Methionine	0.515mg	0.766mg	0%
Phenylalanine	0.595mg	1.05mg	0%
Valine	0.77mg	1.28mg	0%
Histidine	0.35mg	0.585mg	0%
Omega-3 - EPA	0.157g	0.005g	N/A
Omega-3 - DHA	0.241g	0.13g	N/A
Omega-3 - ALA		0.045g	N/A
Omega-3 - DPA	0.014g	0.06g	N/A
Omega-6 - Eicosadienoic acid		0.015g	N/A