Cod vs tilapia
In short
One serving each: 71 calories in cod (3 oz, 85 g), 109 calories in tilapia (3 oz, 85 g). Both get most of their calories from protein.
More in tilapia: protein and copper (3.9×). Everything else is within 4% of a day's needs.
Calories, and where they come from
3 oz (85 g) · 17.4 g protein · 0 g carbs · 0.21 g fat
3 oz (85 g) · 22.2 g protein · 0 g carbs (0 g sugars) · 2.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Protein17.4 g · 22.2 g35%44%
- Copper0.016 mg · 0.064 mg2%7%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat0.21 g · 2.3 g<1%·3%
- Saturated fatlimit0.041 g · 0.8 g<1%·4%
- Cholesterollimit51.9 mg · 48.5 mg17%·16%
- Carbohydrates0 g · 0 g0%·0%
- Sodiumlimit114 mg · 47.6 mg5%·2%
- Potassium316 mg · 323 mg7%·7%
- Calcium14.4 mg · 11.9 mg1%·1%
- Iron0.14 mg · 0.59 mg1%·3%
- Magnesium29.8 mg · 28.9 mg7%·7%
- Phosphorus174 mg · 173 mg14%·14%
- Zinc0.37 mg · 0.35 mg3%·3%
- Manganese0.01 mg · 0.031 mg<1%·1%
Reported for only one of the two, so not compared: fiber, selenium, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, folate, vitamin B12, choline.
From USDA FoodData Central: Pacific cod, cooked (SR Legacy 175178), Tilapia, cooked (SR Legacy 175177). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.