Tilapia vs. Catfish — In-Depth Nutrition Comparison

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What are the differences between tilapia and catfish?

Tilapia is higher in selenium, vitamin D*, vitamin B3, vitamin B1, and iron, yet catfish is higher in vitamin B12, phosphorus, and monounsaturated fat.
Tilapia's daily need coverage for selenium is 81% more.
Tilapia has 15 times more vitamin D* than catfish. While tilapia has 150 IU of vitamin D*, catfish has only 10 IU.

We used Fish, tilapia, cooked, dry heat and Fish, catfish, channel, farmed, cooked, dry heat types 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.

Tilapia

Catfish

Contains more MagnesiumMagnesium	+47.8%
Contains more CalciumCalcium	+55.6%
Contains more IronIron	+146.4%
Contains more CopperCopper	+92.3%
Contains less SodiumSodium	-52.9%
Contains more ManganeseManganese	+105.6%
Contains more SeleniumSelenium	+449.5%

Contains more ZincZinc	+41.5%
Contains more PhosphorusPhosphorus	+21.1%

~equal in Potassium ~366mg

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.

Tilapia

Catfish

Contains more Vitamin DVitamin D	+1133.3%
Contains more Vitamin B1Vitamin B1	+287.5%
Contains more Vitamin B3Vitamin B3	+86.2%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+22.8%
Contains more Vitamin B2Vitamin B2	+37%
Contains more Vitamin B5Vitamin B5	+22.1%
Contains more Vitamin B6Vitamin B6	+43.9%
Contains more Vitamin B12Vitamin B12	+49.5%
Contains more Vitamin KVitamin K	+177.8%
Contains more FolateFolate	+100%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	54.4µg	9.9µg	81%
Vitamin B12	1.86µg	2.78µg	38%
Vitamin D*	150 IU	10 IU	18%
Vitamin D	3.7µg	0.3µg	17%
Protein	26.15g	18.44g	15%
Vitamin B3	4.745mg	2.548mg	14%
Fats	2.65g	7.19g	7%
Phosphorus	204mg	247mg	6%
Vitamin B1	0.093mg	0.024mg	6%
Iron	0.69mg	0.28mg	5%
Choline	51.3mg	78.7mg	5%
Monounsaturated fat	0.955g	3.115g	5%
Polyunsaturated fat	0.6g	1.354g	5%
Copper	0.075mg	0.039mg	4%
Vitamin B6	0.123mg	0.177mg	4%
Cholesterol	57mg	66mg	3%
Magnesium	34mg	23mg	3%
Sodium	56mg	119mg	3%
Vitamin B5	0.664mg	0.811mg	3%
Saturated fat	0.94g	1.586g	3%
Zinc	0.41mg	0.58mg	2%
Vitamin B2	0.073mg	0.1mg	2%
Folate	6µg	12µg	2%
Calories	128kcal	144kcal	1%
Calcium	14mg	9mg	1%
Vitamin E	0.79mg	0.97mg	1%
Manganese	0.037mg	0.018mg	1%
Vitamin K	0.9µg	2.5µg	1%
Protein per 100 calories	20g	13g	N/A
Calories per 10 g protein	49kcal	78kcal	N/A
Weight per 100 calories	78g	69g	N/A
Unsaturated / Saturated Fat ratio	1.7	2.8	N/A
Potassium	380mg	366mg	0%
Vitamin A	0µg	1µg	0%
Trans fat		0.063g	N/A
Tryptophan	0.265mg	0.22mg	0%
Threonine	1.156mg	0.833mg	0%
Isoleucine	1.22mg	0.82mg	0%
Leucine	2.04mg	1.396mg	0%
Lysine	2.315mg	1.677mg	0%
Methionine	0.766mg	0.539mg	0%
Phenylalanine	1.05mg	0.735mg	0%
Valine	1.28mg	0.894mg	0%
Histidine	0.585mg	0.404mg	0%
Omega-3 - EPA	0.005g	0.02g	N/A
Omega-3 - DHA	0.13g	0.069g	N/A
Omega-3 - ALA	0.045g		N/A
Omega-3 - DPA	0.06g	0.018g	N/A
Omega-6 - Eicosadienoic acid	0.015g	0.049g	N/A