Tilapia vs. Halibut — In-Depth Nutrition Comparison

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How are tilapia and halibut different?

Tilapia is richer in vitamin B12, vitamin B3, selenium, and vitamin B5, while halibut is higher in vitamin B6, polyunsaturated fat, and monounsaturated fat.
Tilapia covers your daily need for vitamin B12, 38% more than halibut.
Tilapia contains 2 times more vitamin B3 than halibut. Tilapia contains 4.745mg of vitamin B3, while halibut contains 1.923mg.
Tilapia is lower in saturated fat.

Fish, tilapia, cooked, dry heat and Fish, halibut, greenland, cooked, dry heat types were 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

Halibut

Contains more CalciumCalcium	+250%
Contains more CopperCopper	+97.4%
Contains less SodiumSodium	-45.6%
Contains more ManganeseManganese	+146.7%
Contains more SeleniumSelenium	+16.2%

Contains more IronIron	+23.2%
Contains more ZincZinc	+24.4%

~equal in Magnesium ~33mg

~equal in Potassium ~344mg

~equal in Phosphorus ~210mg

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

Halibut

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+27.4%
Contains more Vitamin B3Vitamin B3	+146.7%
Contains more Vitamin B5Vitamin B5	+130.6%
Contains more Vitamin B12Vitamin B12	+93.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+500%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+41.1%
Contains more Vitamin B6Vitamin B6	+294.3%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.86µg	0.96µg	38%
Vitamin B6	0.123mg	0.485mg	28%
Monounsaturated fat	0.955g	10.742g	24%
Fats	2.65g	17.74g	23%
Vitamin D*	150 IU		19%
Vitamin D	3.7µg		19%
Vitamin B3	4.745mg	1.923mg	18%
Protein	26.15g	18.42g	15%
Selenium	54.4µg	46.8µg	14%
Saturated fat	0.94g	3.102g	10%
Choline	51.3mg		9%
Vitamin B5	0.664mg	0.288mg	8%
Polyunsaturated fat	0.6g	1.753g	8%
Calories	128kcal	239kcal	6%
Vitamin E	0.79mg		5%
Copper	0.075mg	0.038mg	4%
Iron	0.69mg	0.85mg	2%
Sodium	56mg	103mg	2%
Vitamin A	0µg	18µg	2%
Vitamin B1	0.093mg	0.073mg	2%
Vitamin B2	0.073mg	0.103mg	2%
Cholesterol	57mg	59mg	1%
Calcium	14mg	4mg	1%
Potassium	380mg	344mg	1%
Zinc	0.41mg	0.51mg	1%
Phosphorus	204mg	210mg	1%
Manganese	0.037mg	0.015mg	1%
Vitamin K	0.9µg		1%
Folate	6µg	1µg	1%
Protein per 100 calories	20g	7.7g	N/A
Calories per 10 g protein	49kcal	130kcal	N/A
Weight per 100 calories	78g	42g	N/A
Unsaturated / Saturated Fat ratio	1.7	4	N/A
Magnesium	34mg	33mg	0%
Tryptophan	0.265mg	0.206mg	0%
Threonine	1.156mg	0.808mg	0%
Isoleucine	1.22mg	0.849mg	0%
Leucine	2.04mg	1.497mg	0%
Lysine	2.315mg	1.692mg	0%
Methionine	0.766mg	0.545mg	0%
Phenylalanine	1.05mg	0.719mg	0%
Valine	1.28mg	0.949mg	0%
Histidine	0.585mg	0.542mg	0%
Omega-3 - EPA	0.005g	0.674g	N/A
Omega-3 - DHA	0.13g	0.504g	N/A
Omega-3 - ALA	0.045g		N/A
Omega-3 - DPA	0.06g	0.114g	N/A
Omega-6 - Eicosadienoic acid	0.015g		N/A