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.