Nutrition Comparison Tool
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Raw Tilapia
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Cooked Tilapia
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Tilapia 1 fillet (x1) 6% DV 111 calories
  • Cooked Tilapia 6oz fillet (x1) 11% DV 218 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Tilapia 1 fillet (x1) 3% DV 2g
  • Cooked Tilapia 6oz fillet (x1) 6% DV 4.5g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Tilapia 1 fillet (x1) 0% DV 0g
  • Cooked Tilapia 6oz fillet (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Tilapia 1 fillet (x1) 47% DV 23.3g
  • Cooked Tilapia 6oz fillet (x1) 89% DV 44.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Tilapia 1 fillet (x1) 19% DV 58mg
  • Cooked Tilapia 6oz fillet (x1) 32% DV 96.9mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Tilapia 1 fillet (x1) 3% DV 0.68g
  • Cooked Tilapia 6oz fillet (x1) 8% DV 1.6g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Tilapia 1 fillet (x1) 0% DV 0g
  • Cooked Tilapia 6oz fillet (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Tilapia 1 fillet (x1) 0% DV 0g
  • Cooked Tilapia 6oz fillet (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Tilapia 1 fillet (x1) 4% DV 0.65mg
  • Cooked Tilapia 6oz fillet (x1) 7% DV 1.2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Tilapia 1 fillet (x1) 1% DV 11.6mg
  • Cooked Tilapia 6oz fillet (x1) 2% DV 23.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Tilapia 1 fillet (x1) 7% DV 350.3mg
  • Cooked Tilapia 6oz fillet (x1) 14% DV 646mg
Comparison Table

Table Legend

  1. Raw Tilapia
  2. Cooked Tilapia
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 116 170
Calories
(%DV)		 111
(6%)		 218
(11%)
Fat (g)
(%DV)		 2
(3%)		 4.5
(6%)
Protein (g)
(%DV)		 23.3
(47%)		 44.5
(89%)
Carbohydrate (g)
(%DV)		 0
(0%)		 0
(0%)
Sugars (g)
(%DV)		 0
(0%)		 0
(0%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 58
(19%)		 96.9
(32%)
Saturated Fats (g)
(%DV)		 0.68
(3%)		 1.6
(8%)
Net-Carbs (g) 0
0
Trans Fatty Acids (g) --
--
  Minerals
Food # 1 2
Weight (g) 116 170
Calcium (mg)
(%DV)		 11.6
(1%)		 23.8
(2%)
Iron, Fe (mg)
(%DV)		 0.65
(4%)		 1.2
(7%)
Potassium, K (mg)
(%DV)		 350.3
(7%)		 646
(14%)
Magnesium (mg)
(%DV)		 31.3
(7%)		 57.8
(14%)
Phosphorus, P (mg)
(%DV)		 197.2
(16%)		 346.8
(28%)
Sodium (mg)
(%DV)		 60.3
(3%)		 95.2
(4%)
Zinc, Zn (mg)
(%DV)		 0.38
(3%)		 0.7
(6%)
Copper, Cu (mg)
(%DV)		 0.09
(10%)		 0.13
(14%)
Manganese (mg)
(%DV)		 0.04
(2%)		 0.06
(3%)
Selenium, Se (mcg)
(%DV)		 48.5
(88%)		 92.5
(168%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
11.7
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 116 170
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.05
(4%)		 0.16
(13%)
Riboflavin (B2) (mg)
(%DV)		 0.07
(6%)		 0.12
(10%)
Niacin (B3) (mg)
(%DV)		 4.5
(28%)		 8.1
(50%)
Vitamin B5 (PA) (mg)
(%DV)		 0.56
(11%)		 1.1
(23%)
Vitamin B6 (mg)
(%DV)		 0.19
(11%)		 0.21
(12%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 27.8
(7%)		 10.2
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 27.8
(7%)		 10.2
(3%)
Folate DFE (mcg)
(%)		 27.8
(7%)		 10.2
(3%)
Choline (mg)
(%DV)		 49.3
(9%)		 87.2
(16%)
Vitamin B12 (mcg)
(%DV)		 1.8
(76%)		 3.2
(132%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 0
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 0
0
Vitamin E (mg)
(%DV)		 0.46
(3%)		 1.3
(9%)
Vitamin D (mcg)
(%DV)		 3.6
(18%)		 6.3
(31%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) 3.6
6.3
Vitamin D (IU)
(%DV)		 143.8
(18%)		 255
(32%)
Vitamin K (mcg)
(%DV)		 1.6
(1%)		 1.5
(1%)
Vitamin K1 (mcg) 0
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 116 170
Water (g) 90.6
121.7
Ash (g) 1
2
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 10.34
19.15
  Carbohydrates
Food # 1 2
Weight (g) 116 170
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
Glucose (Dextrose) (g) --
--
Fructose (g) --
--
Lactose (g) --
--
Maltose (g) --
--
Galactose (g) --
--
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 116 170
Monounsaturated Fats (g) 0.578
1.624
Polyunsaturated Fats (g) 0.421
1.02
Omega 3s (g)
(%AI)		 0.038
(2%)		 0.077
(5%)
Omega 6s (g)
(%AI)		 0.183
(1%)		 0.484
(3%)
Omega 3 to Omega 6 Ratio 0.21
0.16
Omega 6 to Omega 3 Ratio 4.79
6.33
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.038
(2%)		 0.077
(5%)
Eicosapentaenoic Acid (EPA) (g) 0.006
0.009
Docosapentaenoic Acid (DPA) (g) 0.05
0.102
Docosahexaenoic Acid (DHA) (g) 0.1
0.221
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) 0.003
0.026
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.061
0.145
Pentadecanoic Acid (15:0) (g) 0
0.009
Palmitic Acid (16:0) (g) 0.492
1.122
Margaric Acid (17:0) (g) 0
0
Stearic Acid (18:0) (g) 0.124
0.323
Arachidic Acid (20:0) (g) 0
0
Behenic Acid (22:0) (g) 0
0
Lignoceric Acid (24:0) (g) 0
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
Pentadecenoic Acid (15:1) (g) 0
0
Palmitoleic Acid (16:1) (g) 0.115
0.246
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) 0
0
Oleic Acid (18:1) (g) 0.44
1.301
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.023
0.077
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.183
0.484
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.038
0.077
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0.003
0
Eicosatrienoic Acid (20:3) (g) 0.012
0.043
Eicosatetraenoic Acid 20:4 (g) 0.027
0.06
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 116 170
Essential  
Histidine (mg)
(%RDI)		 545
(78%)		 995
(142%)
Isoleucine (mg)
(%RDI)		 1079
(77%)		 2074
(148%)
Leucine (mg)
(%RDI)		 1859
(68%)		 3468
(127%)
Lysine (mg)
(%RDI)		 2100
(100%)		 3936
(187%)
Methionine (mg)
(%RDI)		 688
(94%)		 1302
(179%)
Phenylalanine (mg)
(%RDI)		 940
(107%)		 1785
(204%)
Threonine (mg)
(%RDI)		 1102
(105%)		 1965
(187%)
Tryptophan (mg)
(%RDI)		 244
(87%)		 451
(161%)
Valine (mg)
(%RDI)		 1125
(62%)		 2176
(120%)
Conditional  
Arginine (mg) 1481
2703
Cystine (mg)
(%RDI)		 255
(89%)		 451
(157%)
Glycine (mg) 1210
2074
Proline (mg) 878
1620
Tyrosine (mg)
(%RDI)		 789
(90%)		 1479
(169%)
Non-Essential  
Alanine (mg) 1415
2535
Aspartic acid (mg) 2665
4777
Betaine (mg) 25
45
Glutamic acid (mg) 3727
6664
Hydroxyproline (mg) --
--
Serine (mg) 943
1634
Data Source
Raw Tilapia
USDA Food Data Central Standard Release (Common)
Cooked Tilapia
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.