Nutrition Comparison Tool
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Cooked Tilapia
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Cooked Atlantic Cod (Dry Heat)
×
Cooked Halibut
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 6% DV 111 calories
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 4% DV 89 calories
  • Cooked Halibut 3 oz (x1) 5% DV 94 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 3% DV 2.3g
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 1% DV 0.73g
  • Cooked Halibut 3 oz (x1) 2% DV 1.4g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 0% DV 0g
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 0% DV 0g
  • Cooked Halibut 3 oz (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 46% DV 22.8g
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 39% DV 19.4g
  • Cooked Halibut 3 oz (x1) 38% DV 19.2g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 17% DV 49.6mg
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 16% DV 46.8mg
  • Cooked Halibut 3 oz (x1) 17% DV 51mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 4% DV 0.82g
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 1% DV 0.14g
  • Cooked Halibut 3 oz (x1) 2% DV 0.3g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 0% DV 0g
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 0% DV 0g
  • Cooked Halibut 3 oz (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 0% DV 0g
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 0% DV 0g
  • Cooked Halibut 3 oz (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 3% DV 0.6mg
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 2% DV 0.42mg
  • Cooked Halibut 3 oz (x1) 1% DV 0.17mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 1% DV 12.2mg
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 1% DV 11.9mg
  • Cooked Halibut 3 oz (x1) 1% DV 7.7mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 7% DV 330.6mg
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 4% DV 207.4mg
  • Cooked Halibut 3 oz (x1) 10% DV 448.8mg
Comparison Table

Table Legend

  1. Cooked Tilapia
  2. Cooked Atlantic Cod (Dry Heat)
  3. Cooked Halibut
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 87 85 85
Calories
(%DV)		 111
(6%)		 89
(4%)		 94
(5%)
Fat (g)
(%DV)		 2.3
(3%)		 0.73
(1%)		 1.4
(2%)
Protein (g)
(%DV)		 22.8
(46%)		 19.4
(39%)		 19.2
(38%)
Carbohydrate (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Sugars (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 49.6
(17%)		 46.8
(16%)		 51
(17%)
Saturated Fats (g)
(%DV)		 0.82
(4%)		 0.14
(1%)		 0.3
(2%)
Net-Carbs (g) 0
0
0
Trans Fatty Acids (g) --
--
0.02
  Minerals
Food # 1 2 3
Weight (g) 87 85 85
Calcium (mg)
(%DV)		 12.2
(1%)		 11.9
(1%)		 7.7
(1%)
Iron, Fe (mg)
(%DV)		 0.6
(3%)		 0.42
(2%)		 0.17
(1%)
Potassium, K (mg)
(%DV)		 330.6
(7%)		 207.4
(4%)		 448.8
(10%)
Magnesium (mg)
(%DV)		 29.6
(7%)		 35.7
(9%)		 23.8
(6%)
Phosphorus, P (mg)
(%DV)		 177.5
(14%)		 117.3
(9%)		 244
(20%)
Sodium (mg)
(%DV)		 48.7
(2%)		 66.3
(3%)		 69.7
(3%)
Zinc, Zn (mg)
(%DV)		 0.36
(3%)		 0.49
(4%)		 0.37
(3%)
Copper, Cu (mg)
(%DV)		 0.07
(7%)		 0.03
(3%)		 0.02
(3%)
Manganese (mg)
(%DV)		 0.03
(1%)		 0.02
(1%)		 0.01
(0%)
Selenium, Se (mcg)
(%DV)		 47.3
(86%)		 32
(58%)		 47.1
(86%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 6
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 87 85 85
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 11.9
(1%)		 20.4
(2%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0.85
(1%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.08
(7%)		 0.07
(6%)		 0.05
(4%)
Riboflavin (B2) (mg)
(%DV)		 0.06
(5%)		 0.07
(5%)		 0.03
(2%)
Niacin (B3) (mg)
(%DV)		 4.1
(26%)		 2.1
(13%)		 6.7
(42%)
Vitamin B5 (PA) (mg)
(%DV)		 0.58
(12%)		 0.15
(3%)		 0.35
(7%)
Vitamin B6 (mg)
(%DV)		 0.11
(6%)		 0.24
(14%)		 0.54
(32%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 5.2
(1%)		 6.8
(2%)		 11.9
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 5.2
(1%)		 6.8
(2%)		 11.9
(3%)
Folate DFE (mcg)
(%)		 5.2
(1%)		 6.8
(2%)		 11.9
(3%)
Choline (mg)
(%DV)		 44.6
(8%)		 71.1
(13%)		 63.8
(12%)
Vitamin B12 (mcg)
(%DV)		 1.6
(67%)		 0.89
(37%)		 1.1
(45%)
Retinol (mcg) 0
11.9
20.4
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 39.9 62.1
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.69
(5%)		 0.69
(5%)		 0.63
(4%)
Vitamin D (mcg)
(%DV)		 3.2
(16%)		 1
(5%)		 4.9
(25%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 3.2
1
4.9
Vitamin D (IU)
(%DV)		 130.5
(16%)		 39.1
(5%)		 196.4
(25%)
Vitamin K (mcg)
(%DV)		 0.78
(1%)		 0.09
(0%)		 0
(0%)
Vitamin K1 (mcg) 0
--
0
Menaquinone-4 (K2) (mcg) --
--
0
  Other
Food # 1 2 3
Weight (g) 87 85 85
Water (g) 62.3
64.5
64.7
Ash (g) 0.99
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 9.8
8.38
8.22
  Carbohydrates
Food # 1 2 3
Weight (g) 87 85 85
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
--
Glucose (Dextrose) (g) --
--
--
Fructose (g) --
--
0
Lactose (g) --
--
0
Maltose (g) --
--
0
Galactose (g) --
--
0
Starch (g) --
--
0
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 87 85 85
Monounsaturated Fats (g) 0.831
0.105
0.487
Polyunsaturated Fats (g) 0.522
0.248
0.299
Omega 3s (g)
(%AI)		 0.039
(2%)		 0.001
(0%)		 0.011
(1%)
Omega 6s (g)
(%AI)		 0.248
(1%)		 0.005
(0%)		 0.035
(0%)
Omega 3 to Omega 6 Ratio 0.16
0.17
0.32
Omega 6 to Omega 3 Ratio 6.33
6
3.15
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.039
(2%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.004
0.003
0.068
Docosapentaenoic Acid (DPA) (g) 0.052
0.011
0.017
Docosahexaenoic Acid (DHA) (g) 0.113
0.131
0.132
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) 0.013
--
0.004
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0.005
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.074
0.01
0.051
Pentadecanoic Acid (15:0) (g) 0.004
--
0.004
Palmitic Acid (16:0) (g) 0.574
0.099
0.18
Margaric Acid (17:0) (g) 0
--
0.003
Stearic Acid (18:0) (g) 0.165
0.032
0.055
Arachidic Acid (20:0) (g) 0
--
0.002
Behenic Acid (22:0) (g) 0
--
0.001
Lignoceric Acid (24:0) (g) 0
--
0.001
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
0.003
Pentadecenoic Acid (15:1) (g) 0
--
0.002
Palmitoleic Acid (16:1) (g) 0.126
0.018
0.07
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0
--
0.007
Oleic Acid (18:1) (g) 0.666
0.066
0.236
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.039
0.016
0.137
Docosenoic Acid (22:1) (g) 0
0.003
0.014
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
0.017
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.248
0.005
0.035
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.039
0.001
0.011
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0.001
0.007
Eicosatrienoic Acid (20:3) (g) 0.022
--
0.009
Eicosatetraenoic Acid 20:4 (g) 0.03
0.024
0.014
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
0.002
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 3
Weight (g) 87 85 85
Essential  
Histidine (mg)
(%RDI)		 509
(73%)		 571
(82%)		 633
(90%)
Isoleucine (mg)
(%RDI)		 1061
(76%)		 894
(64%)		 990
(71%)
Leucine (mg)
(%RDI)		 1775
(65%)		 1578
(58%)		 1747
(64%)
Lysine (mg)
(%RDI)		 2014
(96%)		 1782
(85%)		 1973
(94%)
Methionine (mg)
(%RDI)		 666
(92%)		 575
(79%)		 636
(87%)
Phenylalanine (mg)
(%RDI)		 914
(104%)		 757
(87%)		 840
(96%)
Threonine (mg)
(%RDI)		 1006
(96%)		 851
(81%)		 942
(90%)
Tryptophan (mg)
(%RDI)		 231
(82%)		 218
(78%)		 241
(86%)
Valine (mg)
(%RDI)		 1114
(61%)		 1000
(55%)		 1107
(61%)
Conditional  
Arginine (mg) 1383
1161
1285
Cystine (mg)
(%RDI)		 231
(80%)		 208
(73%)		 230
(80%)
Glycine (mg) 1061
932
1031
Proline (mg) 829
686
760
Tyrosine (mg)
(%RDI)		 757
(87%)		 655
(75%)		 726
(83%)
Non-Essential  
Alanine (mg) 1297
1174
1300
Aspartic acid (mg) 2445
1987
2201
Betaine (mg) 23
8
--
Glutamic acid (mg) 3410
2897
3208
Hydroxyproline (mg) --
--
--
Serine (mg) 836
792
876
Data Source
Cooked Tilapia
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Cooked Atlantic Cod (Dry Heat)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Halibut
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.