Tuna vs. Tilapia — In-Depth Nutrition Comparison

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Summary of differences between tuna and tilapia

Tuna has more vitamin B3, selenium, vitamin B6, vitamin B12, phosphorus, and protein, while tilapia has more vitamin D* and vitamin B5.
Tuna covers your daily need for vitamin B3 108% more than tilapia.
Tuna contains 8 times more vitamin B6 than tilapia. While tuna contains 1.038mg of vitamin B6, tilapia contains only 0.123mg.

These are the specific foods used in this comparison Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, tilapia, cooked, dry heat.

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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.

Tuna

Tilapia

Contains more MagnesiumMagnesium	+23.5%
Contains more PotassiumPotassium	+38.7%
Contains more IronIron	+33.3%
Contains more PhosphorusPhosphorus	+63.2%
Contains more SeleniumSelenium	+98.9%

Contains more CalciumCalcium	+250%
Contains more CopperCopper	+74.4%
Contains more ManganeseManganese	+184.6%

~equal in Zinc ~0.41mg

~equal in Sodium ~56mg

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.

Tuna

Tilapia

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+44.1%
Contains more Vitamin B2Vitamin B2	+87.7%
Contains more Vitamin B3Vitamin B3	+365.1%
Contains more Vitamin B6Vitamin B6	+743.9%
Contains more Vitamin B12Vitamin B12	+26.3%

Contains more Vitamin DVitamin D	+85%
Contains more Vitamin EVitamin E	+172.4%
Contains more Vitamin B5Vitamin B5	+98.8%
Contains more Vitamin KVitamin K	+800%
Contains more FolateFolate	+200%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	22.07mg	4.745mg	108%
Selenium	108.2µg	54.4µg	98%
Vitamin B6	1.038mg	0.123mg	70%
Vitamin B12	2.35µg	1.86µg	20%
Phosphorus	333mg	204mg	18%
Vitamin D*	82 IU	150 IU	9%
Vitamin D	2µg	3.7µg	9%
Vitamin B5	0.334mg	0.664mg	7%
Protein	29.15g	26.15g	6%
Vitamin B2	0.137mg	0.073mg	5%
Choline	77.6mg	51.3mg	5%
Potassium	527mg	380mg	4%
Copper	0.043mg	0.075mg	4%
Fats	0.59g	2.65g	3%
Cholesterol	47mg	57mg	3%
Iron	0.92mg	0.69mg	3%
Vitamin E	0.29mg	0.79mg	3%
Vitamin B1	0.134mg	0.093mg	3%
Saturated fat	0.205g	0.94g	3%
Polyunsaturated fat	0.175g	0.6g	3%
Omega-3 (ALA)		0.045g	3%
Magnesium	42mg	34mg	2%
Vitamin A	22µg	0µg	2%
Monounsaturated fat	0.138g	0.955g	2%
Calcium	4mg	14mg	1%
Manganese	0.013mg	0.037mg	1%
Vitamin K	0.1µg	0.9µg	1%
Folate	2µg	6µg	1%
Calories	130kcal	128kcal	0%
Protein per 100 calories	22g	20g	N/A
Calories per 10 g protein	45kcal	49kcal	N/A
Weight per 100 calories	77g	78g	N/A
Unsaturated / Saturated Fat ratio	1.5	1.7	N/A
Zinc	0.45mg	0.41mg	0%
Sodium	54mg	56mg	0%
Trans fat	0.02g		N/A
Tryptophan	0.313mg	0.265mg	0%
Threonine	1.224mg	1.156mg	0%
Isoleucine	1.287mg	1.22mg	0%
Leucine	2.27mg	2.04mg	0%
Lysine	2.565mg	2.315mg	0%
Methionine	0.827mg	0.766mg	0%
Phenylalanine	1.091mg	1.05mg	0%
Valine	1.438mg	1.28mg	0%
Histidine	0.822mg	0.585mg	0%
Omega-3 (EPA)	0.015g	0.005g	N/A
Omega-3 (DHA)	0.105g	0.13g	N/A
Omega-3 (DPA)	0.005g	0.06g	N/A
Omega-6 (Eicosadienoic acid)	0.002g	0.015g	N/A