Whiting vs. Tilapia — In-Depth Nutrition Comparison
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A recap on the differences between whiting and tilapia
- Whiting has more vitamin B12, phosphorus, and choline; however, tilapia is higher in selenium, vitamin B3, vitamin D*, vitamin B5, and protein.
- Whiting covers your daily vitamin B12 needs 31% more than tilapia.
- Tilapia contains 4 times less calcium than whiting. Whiting contains 62mg of calcium, while tilapia contains 14mg.
- Tilapia has less cholesterol.
Food varieties used in this article are Fish, whiting, mixed species, cooked, dry heat and Fish, tilapia, cooked, dry heat.
Infographic
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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.
| 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% |
| 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% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +46.3% |
| Contains more Vitamin B12Vitamin B12 | +39.8% |
| Contains more FolateFolate | +150% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.6µg | 1.86µg | 31% |
| Selenium | 41.1µg | 54.4µg | 24% |
| Vitamin B3 | 1.67mg | 4.745mg | 19% |
| Phosphorus | 285mg | 204mg | 12% |
| Vitamin D* | 73 IU | 150 IU | 10% |
| Vitamin D | 1.8µg | 3.7µg | 10% |
| Cholesterol | 84mg | 57mg | 9% |
| Vitamin B5 | 0.25mg | 0.664mg | 8% |
| Choline | 83.3mg | 51.3mg | 6% |
| Protein | 23.48g | 26.15g | 5% |
| Calcium | 62mg | 14mg | 5% |
| Copper | 0.04mg | 0.075mg | 4% |
| Vitamin A | 38µg | 0µg | 4% |
| Manganese | 0.13mg | 0.037mg | 4% |
| Vitamin B6 | 0.18mg | 0.123mg | 4% |
| Iron | 0.42mg | 0.69mg | 3% |
| Sodium | 132mg | 56mg | 3% |
| Vitamin E | 0.38mg | 0.79mg | 3% |
| Omega-3 (ALA) | 0.045g | 3% | |
| Magnesium | 27mg | 34mg | 2% |
| Potassium | 434mg | 380mg | 2% |
| Vitamin B1 | 0.068mg | 0.093mg | 2% |
| Folate | 15µg | 6µg | 2% |
| Saturated fat | 0.4g | 0.94g | 2% |
| Calories | 116kcal | 128kcal | 1% |
| Fats | 1.69g | 2.65g | 1% |
| Zinc | 0.53mg | 0.41mg | 1% |
| Vitamin B2 | 0.06mg | 0.073mg | 1% |
| Vitamin K | 0.1µg | 0.9µg | 1% |
| Monounsaturated fat | 0.445g | 0.955g | 1% |
| Protein per 100 calories | 20g | 20g | N/A |
| Calories per 10 g protein | 49kcal | 49kcal | N/A |
| Weight per 100 calories | 86g | 78g | N/A |
| Unsaturated / Saturated Fat ratio | 2.6 | 1.7 | N/A |
| Polyunsaturated fat | 0.587g | 0.6g | 0% |
| Tryptophan | 0.263mg | 0.265mg | 0% |
| Threonine | 1.029mg | 1.156mg | 0% |
| Isoleucine | 1.082mg | 1.22mg | 0% |
| Leucine | 1.908mg | 2.04mg | 0% |
| Lysine | 2.156mg | 2.315mg | 0% |
| Methionine | 0.695mg | 0.766mg | 0% |
| Phenylalanine | 0.917mg | 1.05mg | 0% |
| Valine | 1.21mg | 1.28mg | 0% |
| Histidine | 0.691mg | 0.585mg | 0% |
| Omega-3 (EPA) | 0.283g | 0.005g | N/A |
| Omega-3 (DHA) | 0.235g | 0.13g | N/A |
| Omega-3 (DPA) | 0.017g | 0.06g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +11.4% |
| Contains more FatsFats | +56.8% |
~equal in
Carbs
~0g
~equal in
Water
~71.59g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -57.4% |
| Contains more Mono. FatMonounsaturated fat | +114.6% |
~equal in
Polyunsaturated fat
~0.6g
