Tilapia vs. Flatfish — In-Depth Nutrition Comparison

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Differences between tilapia and flatfish

Tilapia has more selenium, vitamin B12, vitamin B3, vitamin B5, copper, iron, vitamin B1, and potassium, while flatfish has more phosphorus.
Tilapia's daily need coverage for selenium is 40% higher.
Flatfish contains 4 times less vitamin B3 than tilapia. Tilapia contains 4.745mg of vitamin B3, while flatfish contains 1.278mg.
The amount of sodium in tilapia is lower.

The food types used in this comparison are Fish, tilapia, cooked, dry heat and Fish, flatfish (flounder and sole species), 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.

Tilapia

Flatfish

Contains more MagnesiumMagnesium	+54.5%
Contains more PotassiumPotassium	+92.9%
Contains more IronIron	+200%
Contains more CopperCopper	+226.1%
Contains less SodiumSodium	-84.6%
Contains more ManganeseManganese	+117.6%
Contains more SeleniumSelenium	+66.9%

Contains more CalciumCalcium	+78.6%
Contains more PhosphorusPhosphorus	+51.5%

~equal in Zinc ~0.39mg

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

Flatfish

Contains more Vitamin B1Vitamin B1	+257.7%
Contains more Vitamin B2Vitamin B2	+192%
Contains more Vitamin B3Vitamin B3	+271.3%
Contains more Vitamin B5Vitamin B5	+192.5%
Contains more Vitamin B12Vitamin B12	+42%
Contains more Vitamin KVitamin K	+800%

Contains more Vitamin AVitamin A

+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~3.5µg

~equal in Vitamin E ~0.77mg

~equal in Vitamin B6 ~0.115mg

~equal in Folate ~6µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	54.4µg	32.6µg	40%
Vitamin B12	1.86µg	1.31µg	23%
Protein	26.15g	15.24g	22%
Vitamin B3	4.745mg	1.278mg	22%
Phosphorus	204mg	309mg	15%
Sodium	56mg	363mg	13%
Vitamin B5	0.664mg	0.227mg	9%
Iron	0.69mg	0.23mg	6%
Copper	0.075mg	0.023mg	6%
Vitamin B1	0.093mg	0.026mg	6%
Potassium	380mg	197mg	5%
Choline	51.3mg	79.9mg	5%
Vitamin B2	0.073mg	0.025mg	4%
Magnesium	34mg	22mg	3%
Calories	128kcal	86kcal	2%
Saturated fat	0.94g	0.542g	2%
Vitamin D*	150 IU	139 IU	1%
Vitamin D	3.7µg	3.5µg	1%
Calcium	14mg	25mg	1%
Vitamin A	0µg	12µg	1%
Manganese	0.037mg	0.017mg	1%
Vitamin B6	0.123mg	0.115mg	1%
Vitamin K	0.9µg	0.1µg	1%
Monounsaturated fat	0.955g	0.657g	1%
Polyunsaturated fat	0.6g	0.459g	1%
Protein per 100 calories	20g	18g	N/A
Calories per 10 g protein	49kcal	56kcal	N/A
Weight per 100 calories	78g	116g	N/A
Fats	2.65g	2.37g	0%
Unsaturated / Saturated Fat ratio	1.7	2.1	N/A
Cholesterol	57mg	56mg	0%
Zinc	0.41mg	0.39mg	0%
Vitamin E	0.79mg	0.77mg	0%
Folate	6µg	6µg	0%
Trans fat		0.014g	N/A
Tryptophan	0.265mg	0.197mg	0%
Threonine	1.156mg	0.719mg	0%
Isoleucine	1.22mg	0.754mg	0%
Leucine	2.04mg	1.335mg	0%
Lysine	2.315mg	1.561mg	0%
Methionine	0.766mg	0.56mg	0%
Phenylalanine	1.05mg	0.624mg	0%
Valine	1.28mg	0.8mg	0%
Histidine	0.585mg	0.374mg	0%
Omega-3 - EPA	0.005g	0.168g	N/A
Omega-3 - DHA	0.13g	0.132g	N/A
Omega-3 - ALA	0.045g		N/A
Omega-3 - DPA	0.06g	0.034g	N/A
Omega-6 - Eicosadienoic acid	0.015g	0.006g	N/A