Nutrition Comparison Tool
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Cooked Tilapia
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Cooked Atlantic Salmon (Farmed)
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Cooked Trout
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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 Salmon (Farmed) 6oz fillet (x1) 18% DV 350 calories
  • Cooked Trout 1 fillet (x1) 11% DV 215 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 3% DV 2.3g
  • Cooked Atlantic Salmon (Farmed) 6oz fillet (x1) 27% DV 21g
  • Cooked Trout 1 fillet (x1) 11% DV 8.3g

Carbohydrate Comparison


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

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 46% DV 22.8g
  • Cooked Atlantic Salmon (Farmed) 6oz fillet (x1) 75% DV 37.6g
  • Cooked Trout 1 fillet (x1) 66% DV 32.8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 17% DV 49.6mg
  • Cooked Atlantic Salmon (Farmed) 6oz fillet (x1) 36% DV 107.1mg
  • Cooked Trout 1 fillet (x1) 33% DV 98.7mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 4% DV 0.82g
  • Cooked Atlantic Salmon (Farmed) 6oz fillet (x1) 20% DV 4.1g
  • Cooked Trout 1 fillet (x1) 12% DV 2.3g

Fiber Comparison


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

Sugars Comparison


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

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 3% DV 0.6mg
  • Cooked Atlantic Salmon (Farmed) 6oz fillet (x1) 3% DV 0.58mg
  • Cooked Trout 1 fillet (x1) 3% DV 0.54mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 1% DV 12.2mg
  • Cooked Atlantic Salmon (Farmed) 6oz fillet (x1) 2% DV 25.5mg
  • Cooked Trout 1 fillet (x1) 9% DV 123mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Tilapia 1 fillet (x1) 7% DV 330.6mg
  • Cooked Atlantic Salmon (Farmed) 6oz fillet (x1) 14% DV 652.8mg
  • Cooked Trout 1 fillet (x1) 14% DV 640.6mg
Comparison Table

Table Legend

  1. Cooked Tilapia
  2. Cooked Atlantic Salmon (Farmed)
  3. Cooked Trout
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 87 170 143
Calories
(%DV)		 111
(6%)		 350
(18%)		 215
(11%)
Fat (g)
(%DV)		 2.3
(3%)		 21
(27%)		 8.3
(11%)
Protein (g)
(%DV)		 22.8
(46%)		 37.6
(75%)		 32.8
(66%)
Carbohydrate (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Sugars (g)
(%DV)		 0
(0%)		 0
(0%)		 --
(--%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 49.6
(17%)		 107.1
(36%)		 98.7
(33%)
Saturated Fats (g)
(%DV)		 0.82
(4%)		 4.1
(20%)		 2.3
(12%)
Net-Carbs (g) 0
0
0
Trans Fatty Acids (g) --
--
--
  Minerals
Food # 1 2 3
Weight (g) 87 170 143
Calcium (mg)
(%DV)		 12.2
(1%)		 25.5
(2%)		 123
(9%)
Iron, Fe (mg)
(%DV)		 0.6
(3%)		 0.58
(3%)		 0.54
(3%)
Potassium, K (mg)
(%DV)		 330.6
(7%)		 652.8
(14%)		 640.6
(14%)
Magnesium (mg)
(%DV)		 29.6
(7%)		 51
(12%)		 44.3
(11%)
Phosphorus, P (mg)
(%DV)		 177.5
(14%)		 428.4
(34%)		 384.7
(31%)
Sodium (mg)
(%DV)		 48.7
(2%)		 103.7
(4%)		 80.1
(3%)
Zinc, Zn (mg)
(%DV)		 0.36
(3%)		 0.73
(7%)		 0.73
(7%)
Copper, Cu (mg)
(%DV)		 0.07
(7%)		 0.08
(9%)		 0.08
(9%)
Manganese (mg)
(%DV)		 0.03
(1%)		 0.03
(1%)		 0.03
(1%)
Selenium, Se (mcg)
(%DV)		 47.3
(86%)		 70.4
(128%)		 18.9
(34%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 6
22.1
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 87 170 143
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 117.3
(13%)		 21.5
(2%)
Vitamin C (mg)
(%DV)		 0
(0%)		 6.3
(7%)		 2.9
(3%)
Thiamin (B1) (mg)
(%DV)		 0.08
(7%)		 0.58
(48%)		 0.22
(18%)
Riboflavin (B2) (mg)
(%DV)		 0.06
(5%)		 0.23
(18%)		 0.14
(11%)
Niacin (B3) (mg)
(%DV)		 4.1
(26%)		 13.7
(85%)		 8.3
(52%)
Vitamin B5 (PA) (mg)
(%DV)		 0.58
(12%)		 2.5
(50%)		 1.5
(30%)
Vitamin B6 (mg)
(%DV)		 0.11
(6%)		 1.1
(65%)		 0.49
(29%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 5.2
(1%)		 57.8
(14%)		 27.2
(7%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 5.2
(1%)		 57.8
(14%)		 27.2
(7%)
Folate DFE (mcg)
(%)		 5.2
(1%)		 57.8
(14%)		 27.2
(7%)
Choline (mg)
(%DV)		 44.6
(8%)		 153.9
(28%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 1.6
(67%)		 4.8
(198%)		 9
(375%)
Retinol (mcg) 0
117.3
21.5
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) 0 391 71.5
Lycopene (mcg) 0
0
--
Lut + Zeaxanthin (mcg) 0
0
--
Vitamin E (mg)
(%DV)		 0.69
(5%)		 1.9
(13%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 3.2
(16%)		 22.3
(111%)		 --
(--%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 3.2
--
--
Vitamin D (IU)
(%DV)		 130.5
(16%)		 894.2
(112%)		 --
(--%)
Vitamin K (mcg)
(%DV)		 0.78
(1%)		 0.17
(0%)		 --
(--%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 87 170 143
Water (g) 62.3
110.1
100.8
Ash (g) 0.99
2
2
Alcohol (g) 0
0
--
Caffeine (mg) 0
0
--
Theobromine (mg) 0
0
--
PRAL score 9.8
18.81
14.01
  Carbohydrates
Food # 1 2 3
Weight (g) 87 170 143
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 3
Weight (g) 87 170 143
Monounsaturated Fats (g) 0.831
7.108
2.497
Polyunsaturated Fats (g) 0.522
7.74
2.618
Omega 3s (g)
(%AI)		 0.039
(2%)		 3.939
(246%)		 1.413
(88%)
Omega 6s (g)
(%AI)		 0.248
(1%)		 1.132
(7%)		 0.412
(2%)
Omega 3 to Omega 6 Ratio 0.16
3.48
3.43
Omega 6 to Omega 3 Ratio 6.33
0.29
0.29
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.039
(2%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.004
1.173
0.669
Docosapentaenoic Acid (DPA) (g) 0.052
0.289
--
Docosahexaenoic Acid (DHA) (g) 0.113
2.477
0.744
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
--
--
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
0.009
--
Lauric Acid (12:0) (g) 0
0.022
--
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.074
0.971
0.292
Pentadecanoic Acid (15:0) (g) 0.004
--
--
Palmitic Acid (16:0) (g) 0.574
2.538
1.313
Margaric Acid (17:0) (g) 0
--
--
Stearic Acid (18:0) (g) 0.165
0.536
0.379
Arachidic Acid (20:0) (g) 0
--
--
Behenic Acid (22:0) (g) 0
--
--
Lignoceric Acid (24:0) (g) 0
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
--
Pentadecenoic Acid (15:1) (g) 0
--
--
Palmitoleic Acid (16:1) (g) 0.126
1.304
0.965
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0
--
--
Oleic Acid (18:1) (g) 0.666
3.478
1.313
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.039
2.326
0.073
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) 0.248
1.132
0.412
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.039
0.192
0.267
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0.313
0.329
Eicosatrienoic Acid (20:3) (g) 0.022
--
--
Eicosatetraenoic Acid 20:4 (g) 0.03
2.164
0.172
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 3
Weight (g) 87 170 143
Essential  
Histidine (mg)
(%RDI)		 509
(73%)		 1107
(158%)		 965
(138%)
Isoleucine (mg)
(%RDI)		 1061
(76%)		 1731
(124%)		 1510
(108%)
Leucine (mg)
(%RDI)		 1775
(65%)		 3053
(112%)		 2664
(98%)
Lysine (mg)
(%RDI)		 2014
(96%)		 3451
(164%)		 3010
(143%)
Methionine (mg)
(%RDI)		 666
(92%)		 1112
(153%)		 971
(133%)
Phenylalanine (mg)
(%RDI)		 914
(104%)		 1467
(168%)		 1280
(146%)
Threonine (mg)
(%RDI)		 1006
(96%)		 1647
(157%)		 1437
(137%)
Tryptophan (mg)
(%RDI)		 231
(82%)		 422
(151%)		 368
(131%)
Valine (mg)
(%RDI)		 1114
(61%)		 1936
(106%)		 1689
(93%)
Conditional  
Arginine (mg) 1383
2247
1962
Cystine (mg)
(%RDI)		 231
(80%)		 403
(140%)		 352
(123%)
Glycine (mg) 1061
1804
1573
Proline (mg) 829
1328
1160
Tyrosine (mg)
(%RDI)		 757
(87%)		 1268
(145%)		 1107
(126%)
Non-Essential  
Alanine (mg) 1297
2273
1983
Aspartic acid (mg) 2445
3847
3358
Betaine (mg) 23
--
--
Glutamic acid (mg) 3410
5608
4893
Hydroxyproline (mg) --
--
--
Serine (mg) 836
1533
1337
Data Source
Cooked Tilapia
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Cooked Atlantic Salmon (Farmed)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Trout
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.