Tilapia vs. Chicken meat — In-Depth Nutrition Comparison

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Differences between tilapia and chicken meat

Tilapia has more vitamin B12, selenium, and vitamin D*, while chicken meat has more vitamin B3, vitamin B6, fats, zinc, and vitamin B5.
Tilapia's daily need coverage for vitamin B12 is 65% higher.
Chicken meat contains 75 times less vitamin D* than tilapia. Tilapia contains 150 IU of vitamin D*, while chicken meat contains 2 IU.
The amount of cholesterol in tilapia is lower.

The food types used in this comparison are Fish, tilapia, cooked, dry heat and Chicken, broilers or fryers, meat, and skin, cooked, roasted.

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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.

Tilapia

Chicken meat

Contains more MagnesiumMagnesium	+47.8%
Contains more PotassiumPotassium	+70.4%
Contains more CopperCopper	+13.6%
Contains more PhosphorusPhosphorus	+12.1%
Contains less SodiumSodium	-31.7%
Contains more ManganeseManganese	+85%
Contains more SeleniumSelenium	+127.6%

Contains more IronIron	+82.6%
Contains more ZincZinc	+373.2%

~equal in Calcium ~15mg

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.

Tilapia

Chicken meat

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+192.6%
Contains more Vitamin B1Vitamin B1	+47.6%
Contains more Vitamin B12Vitamin B12	+520%
Contains more FolateFolate	+20%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+130.1%
Contains more Vitamin B3Vitamin B3	+78.9%
Contains more Vitamin B5Vitamin B5	+55.1%
Contains more Vitamin B6Vitamin B6	+225.2%
Contains more Vitamin KVitamin K	+166.7%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.86µg	0.3µg	65%
Selenium	54.4µg	23.9µg	55%
Vitamin B3	4.745mg	8.487mg	23%
Vitamin B6	0.123mg	0.4mg	21%
Vitamin D*	150 IU	2 IU	19%
Vitamin D	3.7µg	0µg	19%
Fats	2.65g	13.6g	17%
Polyunsaturated fat	0.6g	2.97g	16%
Zinc	0.41mg	1.94mg	14%
Saturated fat	0.94g	3.79g	13%
Monounsaturated fat	0.955g	5.34g	11%
Cholesterol	57mg	88mg	10%
Iron	0.69mg	1.26mg	7%
Vitamin B2	0.073mg	0.168mg	7%
Vitamin B5	0.664mg	1.03mg	7%
Calories	128kcal	239kcal	6%
Potassium	380mg	223mg	5%
Vitamin A	0µg	48µg	5%
Magnesium	34mg	23mg	3%
Phosphorus	204mg	182mg	3%
Vitamin E	0.79mg	0.27mg	3%
Vitamin B1	0.093mg	0.063mg	3%
Choline	51.3mg	65.9mg	3%
Omega-3 (ALA)	0.045g		3%
Protein	26.15g	27.3g	2%
Copper	0.075mg	0.066mg	1%
Sodium	56mg	82mg	1%
Manganese	0.037mg	0.02mg	1%
Vitamin K	0.9µg	2.4µg	1%
Protein per 100 calories	20g	11g	N/A
Calories per 10 g protein	49kcal	88kcal	N/A
Weight per 100 calories	78g	42g	N/A
Unsaturated / Saturated Fat ratio	1.7	2.2	N/A
Calcium	14mg	15mg	0%
Folate	6µg	5µg	0%
Tryptophan	0.265mg	0.305mg	0%
Threonine	1.156mg	1.128mg	0%
Isoleucine	1.22mg	1.362mg	0%
Leucine	2.04mg	1.986mg	0%
Lysine	2.315mg	2.223mg	0%
Methionine	0.766mg	0.726mg	0%
Phenylalanine	1.05mg	1.061mg	0%
Valine	1.28mg	1.325mg	0%
Histidine	0.585mg	0.802mg	0%
Omega-3 (EPA)	0.005g	0.01g	N/A
Omega-3 (DHA)	0.13g	0.04g	N/A
Omega-3 (DPA)	0.06g	0.02g	N/A
Omega-6 (Eicosadienoic acid)	0.015g		N/A