Tilapia vs. Whiting — In-Depth Nutrition Comparison

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A recap on the differences between tilapia and whiting

Tilapia has more selenium, vitamin B3, vitamin D* and vitamin B5; however, whiting is higher in vitamin B12, phosphorus, and choline.
Whiting covers your daily vitamin B12 needs 31% more than tilapia.
Whiting contains 3 times less vitamin B3 than tilapia. Tilapia contains 4.745mg of vitamin B3, while whiting contains 1.67mg.
Tilapia has less cholesterol.

Food varieties used in this article are Fish, tilapia, cooked, dry heat and Fish, whiting, mixed 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

Whiting

Contains more MagnesiumMagnesium	+25.9%
Contains more IronIron	+64.3%
Contains more CopperCopper	+87.5%
Contains less SodiumSodium	-57.6%
Contains more SeleniumSelenium	+32.4%

Contains more CalciumCalcium	+342.9%
Contains more PotassiumPotassium	+14.2%
Contains more ZincZinc	+29.3%
Contains more PhosphorusPhosphorus	+39.7%
Contains more ManganeseManganese	+251.4%

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

Whiting

Contains more Vitamin DVitamin D	+105.6%
Contains more Vitamin EVitamin E	+107.9%
Contains more Vitamin B1Vitamin B1	+36.8%
Contains more Vitamin B2Vitamin B2	+21.7%
Contains more Vitamin B3Vitamin B3	+184.1%
Contains more Vitamin B5Vitamin B5	+165.6%
Contains more Vitamin KVitamin K	+800%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+46.3%
Contains more Vitamin B12Vitamin B12	+39.8%
Contains more FolateFolate	+150%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.86µg	2.6µg	31%
Selenium	54.4µg	41.1µg	24%
Vitamin B3	4.745mg	1.67mg	19%
Phosphorus	204mg	285mg	12%
Vitamin D*	150 IU	73 IU	10%
Vitamin D	3.7µg	1.8µg	10%
Cholesterol	57mg	84mg	9%
Vitamin B5	0.664mg	0.25mg	8%
Choline	51.3mg	83.3mg	6%
Protein	26.15g	23.48g	5%
Calcium	14mg	62mg	5%
Copper	0.075mg	0.04mg	4%
Vitamin A	0µg	38µg	4%
Manganese	0.037mg	0.13mg	4%
Vitamin B6	0.123mg	0.18mg	4%
Iron	0.69mg	0.42mg	3%
Sodium	56mg	132mg	3%
Vitamin E	0.79mg	0.38mg	3%
Magnesium	34mg	27mg	2%
Potassium	380mg	434mg	2%
Vitamin B1	0.093mg	0.068mg	2%
Folate	6µg	15µg	2%
Saturated fat	0.94g	0.4g	2%
Calories	128kcal	116kcal	1%
Fats	2.65g	1.69g	1%
Zinc	0.41mg	0.53mg	1%
Vitamin B2	0.073mg	0.06mg	1%
Vitamin K	0.9µg	0.1µg	1%
Monounsaturated fat	0.955g	0.445g	1%
Protein per 100 calories	20g	20g	N/A
Calories per 10 g protein	49kcal	49kcal	N/A
Weight per 100 calories	78g	86g	N/A
Unsaturated / Saturated Fat ratio	1.7	2.6	N/A
Polyunsaturated fat	0.6g	0.587g	0%
Tryptophan	0.265mg	0.263mg	0%
Threonine	1.156mg	1.029mg	0%
Isoleucine	1.22mg	1.082mg	0%
Leucine	2.04mg	1.908mg	0%
Lysine	2.315mg	2.156mg	0%
Methionine	0.766mg	0.695mg	0%
Phenylalanine	1.05mg	0.917mg	0%
Valine	1.28mg	1.21mg	0%
Histidine	0.585mg	0.691mg	0%
Omega-3 - EPA	0.005g	0.283g	N/A
Omega-3 - DHA	0.13g	0.235g	N/A
Omega-3 - ALA	0.045g		N/A
Omega-3 - DPA	0.06g	0.017g	N/A
Omega-6 - Eicosadienoic acid	0.015g		N/A