Tilapia vs. Salmon — In-Depth Nutrition Comparison

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How are tilapia and salmon different?

Tilapia is higher in selenium; however, salmon is richer in vitamin D*, vitamin B6, vitamin B12, vitamin B3, vitamin B1, vitamin B5, choline, and folate.
Daily need coverage for vitamin D* for salmon is 47% higher.
Tilapia has less saturated fat.

Fish, tilapia, cooked, dry heat and Fish, salmon, Atlantic, farmed, cooked, dry heat are the varieties used 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

Salmon

Contains more MagnesiumMagnesium	+13.3%
Contains more IronIron	+102.9%
Contains more CopperCopper	+53.1%
Contains more ManganeseManganese	+131.3%
Contains more SeleniumSelenium	+31.4%

Contains more PhosphorusPhosphorus

+23.5%

~equal in Calcium ~15mg

~equal in Potassium ~384mg

~equal in Zinc ~0.43mg

~equal in Sodium ~61mg

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

Salmon

Contains more Vitamin KVitamin K

+800%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+254.1%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+44.3%
Contains more Vitamin B1Vitamin B1	+265.6%
Contains more Vitamin B2Vitamin B2	+84.9%
Contains more Vitamin B3Vitamin B3	+69.5%
Contains more Vitamin B5Vitamin B5	+122.1%
Contains more Vitamin B6Vitamin B6	+426%
Contains more Vitamin B12Vitamin B12	+50.5%
Contains more FolateFolate	+466.7%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*	150 IU	526 IU	47%
Vitamin D	3.7µg	13.1µg	47%
Vitamin B6	0.123mg	0.647mg	40%
Vitamin B12	1.86µg	2.8µg	39%
Polyunsaturated fat	0.6g	4.553g	26%
Selenium	54.4µg	41.4µg	24%
Vitamin B1	0.093mg	0.34mg	21%
Vitamin B3	4.745mg	8.045mg	21%
Vitamin B5	0.664mg	1.475mg	16%
Fats	2.65g	12.35g	15%
Protein	26.15g	22.1g	8%
Vitamin A	0µg	69µg	8%
Monounsaturated fat	0.955g	4.181g	8%
Phosphorus	204mg	252mg	7%
Folate	6µg	34µg	7%
Choline	51.3mg	90.5mg	7%
Saturated fat	0.94g	2.397g	7%
Vitamin B2	0.073mg	0.135mg	5%
Calories	128kcal	206kcal	4%
Vitamin C	0mg	3.7mg	4%
Iron	0.69mg	0.34mg	4%
Copper	0.075mg	0.049mg	3%
Cholesterol	57mg	63mg	2%
Vitamin E	0.79mg	1.14mg	2%
Magnesium	34mg	30mg	1%
Manganese	0.037mg	0.016mg	1%
Vitamin K	0.9µg	0.1µg	1%
Protein per 100 calories	20g	11g	N/A
Calories per 10 g protein	49kcal	93kcal	N/A
Weight per 100 calories	78g	49g	N/A
Unsaturated / Saturated Fat ratio	1.7	3.6	N/A
Calcium	14mg	15mg	0%
Potassium	380mg	384mg	0%
Zinc	0.41mg	0.43mg	0%
Sodium	56mg	61mg	0%
Tryptophan	0.265mg	0.248mg	0%
Threonine	1.156mg	0.969mg	0%
Isoleucine	1.22mg	1.018mg	0%
Leucine	2.04mg	1.796mg	0%
Lysine	2.315mg	2.03mg	0%
Methionine	0.766mg	0.654mg	0%
Phenylalanine	1.05mg	0.863mg	0%
Valine	1.28mg	1.139mg	0%
Histidine	0.585mg	0.651mg	0%
Omega-3 - EPA	0.005g	0.69g	N/A
Omega-3 - DHA	0.13g	1.457g	N/A
Omega-3 - ALA	0.045g		N/A
Omega-3 - DPA	0.06g	0.17g	N/A
Omega-6 - Eicosadienoic acid	0.015g		N/A