Food vs food · USDA FNDDS 2021–2023
Tilapia vs salmon
Comparing usual servings (tilapia: 1 small/regular fillet, 90 g; salmon: 1 small/regular fillet, 140 g), USDA’s figures are higher for tilapia in 2 of the 65 nutrients it reports, and for salmon in 52. The widest gaps against the Daily Value: more vitamin B12 (5.42 µg vs 1.59 µg), vitamin D and niacin in salmon. Energy: 144 kcal for tilapia, 384 kcal for salmon. Per 100 g, the figures are higher for tilapia in 9 and for salmon in 36.
Every nutrient, side by side
Fish, tilapia, baked or broiled
Serving size 1 small/regular fillet · 90 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 144 kcal | |
| Protein | 22.5 g | |
| Carbohydrates | <0.01 g | |
| Fat | 5.99 g | |
| Alcohol | 0 g | |
| Water | 60.9 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 1.72 g | 9% |
| Monounsaturated fat | 2.01 g | |
| Polyunsaturated fat | 1.58 g | |
| Cholesterol | 59.4 mg | 20% |
| SFA 4:0 (butyric) | 0.03 g | |
| SFA 6:0 (caproic) | 0.02 g | |
| SFA 8:0 (caprylic) | 0.01 g | |
| SFA 10:0 (capric) | 0.03 g | |
| SFA 12:0 (lauric) | 0.03 g | |
| SFA 14:0 (myristic) | 0.16 g | |
| SFA 16:0 (palmitic) | 1.06 g | |
| SFA 18:0 (stearic) | 0.34 g | |
| MUFA 16:1 (palmitoleic) | 0.13 g | |
| MUFA 18:1 (oleic) | 1.82 g | |
| MUFA 20:1 (gadoleic) | 0.04 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.22 g | |
| PUFA 18:3 (linolenic) | 0.17 g | |
| PUFA 18:4 (stearidonic) | <0.01 g | |
| PUFA 20:4 (arachidonic) | 0.03 g | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | 0.05 g | |
| PUFA 22:6 n-3 (DHA) | 0.1 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | <0.01 g | |
| Vitamins | ||
| Vitamin A | 18 µg | 2% |
| Retinol | 17.1 µg | |
| Beta-carotene | 8.1 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 3.51 µg | 18% |
| Vitamin E | 1.06 mg | 7% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 4.95 µg | 4% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 4.36 mg | 27% |
| Vitamin B6 | 0.19 mg | 11% |
| Folate | 24.3 µg | |
| Folate, DFE | 24.3 µg | 6% |
| Folate, food | 24.3 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 1.59 µg | 66% |
| Vitamin B12, added | 0 µg | |
| Choline | 47.9 mg | 9% |
| Minerals | ||
| Calcium | 11.7 mg | 1% |
| Iron | 0.63 mg (more) | 3% |
| Magnesium | 30.6 mg | 7% |
| Phosphorus | 191 mg | 15% |
| Potassium | 338 mg | 7% |
| Sodium | 252 mg | 11% |
| Zinc | 0.37 mg | 3% |
| Copper | 0.08 mg | 9% |
| Selenium | 46.7 µg (more) | 85% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Fish, salmon, baked or broiled
Serving size 1 small/regular fillet · 140 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 384 kcal (more) | |
| Protein | 35.6 g (more) | |
| Carbohydrates | 0.01 g (more) | |
| Fat | 25.8 g (more) | |
| Alcohol | 0 g | |
| Water | 76.4 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 5.99 g (more) | 30% |
| Monounsaturated fat | 7.76 g (more) | |
| Polyunsaturated fat | 7.24 g (more) | |
| Cholesterol | 96.6 mg (more) | 32% |
| SFA 4:0 (butyric) | 0.04 g (more) | |
| SFA 6:0 (caproic) | 0.03 g (more) | |
| SFA 8:0 (caprylic) | 0.02 g (more) | |
| SFA 10:0 (capric) | 0.04 g (more) | |
| SFA 12:0 (lauric) | 0.05 g (more) | |
| SFA 14:0 (myristic) | 0.97 g (more) | |
| SFA 16:0 (palmitic) | 3.56 g (more) | |
| SFA 18:0 (stearic) | 1.03 g (more) | |
| MUFA 16:1 (palmitoleic) | 1.15 g (more) | |
| MUFA 18:1 (oleic) | 5.98 g (more) | |
| MUFA 20:1 (gadoleic) | 0.57 g (more) | |
| MUFA 22:1 (erucic) | 0.02 g (more) | |
| PUFA 18:2 (linoleic) | 2.83 g (more) | |
| PUFA 18:3 (linolenic) | 0.44 g (more) | |
| PUFA 18:4 (stearidonic) | 0.19 g (more) | |
| PUFA 20:4 (arachidonic) | 0.13 g (more) | |
| PUFA 20:5 n-3 (EPA) | 1.2 g (more) | |
| PUFA 22:5 n-3 (DPA) | 0.53 g (more) | |
| PUFA 22:6 n-3 (DHA) | 1.58 g (more) | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0.01 g (more) | |
| Vitamins | ||
| Vitamin A | 105 µg (more) | 12% |
| Retinol | 105 µg (more) | |
| Beta-carotene | 12.6 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 4.06 mg (more) | 5% |
| Vitamin D | 19.2 µg (more) | 96% |
| Vitamin E | 5.75 mg (more) | 38% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 6.02 µg (more) | 5% |
| Thiamin (B1) | 0.26 mg (more) | 22% |
| Riboflavin (B2) | 0.24 mg (more) | 18% |
| Niacin (B3) | 14.8 mg (more) | 93% |
| Vitamin B6 | 1.03 mg (more) | 60% |
| Folate | 32.2 µg (more) | |
| Folate, DFE | 32.2 µg (more) | 8% |
| Folate, food | 32.2 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 5.42 µg (more) | 226% |
| Vitamin B12, added | 0 µg | |
| Choline | 144 mg (more) | 26% |
| Minerals | ||
| Calcium | 15.4 mg (more) | 1% |
| Iron | 0.62 mg | 3% |
| Magnesium | 47.6 mg (more) | 11% |
| Phosphorus | 427 mg (more) | 34% |
| Potassium | 633 mg (more) | 13% |
| Sodium | 412 mg (more) | 18% |
| Zinc | 0.64 mg (more) | 6% |
| Copper | 0.09 mg (more) | 10% |
| Selenium | 44.9 µg | 82% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Fish, tilapia, baked or broiled
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 160 kcal | |
| Protein | 25 g | |
| Carbohydrates | <0.01 g | |
| Fat | 6.65 g | |
| Alcohol | 0 g | |
| Water | 67.7 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 1.91 g | 10% |
| Monounsaturated fat | 2.23 g | |
| Polyunsaturated fat | 1.75 g | |
| Cholesterol | 66 mg | 22% |
| SFA 4:0 (butyric) | 0.03 g | |
| SFA 6:0 (caproic) | 0.02 g | |
| SFA 8:0 (caprylic) | 0.01 g | |
| SFA 10:0 (capric) | 0.03 g | |
| SFA 12:0 (lauric) | 0.04 g | |
| SFA 14:0 (myristic) | 0.18 g | |
| SFA 16:0 (palmitic) | 1.18 g | |
| SFA 18:0 (stearic) | 0.38 g | |
| MUFA 16:1 (palmitoleic) | 0.15 g | |
| MUFA 18:1 (oleic) | 2.02 g | |
| MUFA 20:1 (gadoleic) | 0.05 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.35 g | |
| PUFA 18:3 (linolenic) | 0.19 g | |
| PUFA 18:4 (stearidonic) | <0.01 g | |
| PUFA 20:4 (arachidonic) | 0.03 g | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | 0.05 g | |
| PUFA 22:6 n-3 (DHA) | 0.11 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | <0.01 g | |
| Vitamins | ||
| Vitamin A | 20 µg | 2% |
| Retinol | 19 µg | |
| Beta-carotene | 9 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 3.9 µg | 20% |
| Vitamin E | 1.18 mg | 8% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 5.5 µg (more) | 5% |
| Thiamin (B1) | 0.04 mg | 4% |
| Riboflavin (B2) | 0.08 mg | 6% |
| Niacin (B3) | 4.85 mg | 30% |
| Vitamin B6 | 0.21 mg | 12% |
| Folate | 27 µg (more) | |
| Folate, DFE | 27 µg (more) | 7% |
| Folate, food | 27 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 1.77 µg | 74% |
| Vitamin B12, added | 0 µg | |
| Choline | 53.2 mg | 10% |
| Minerals | ||
| Calcium | 13 mg (more) | 1% |
| Iron | 0.7 mg (more) | 4% |
| Magnesium | 34 mg | 8% |
| Phosphorus | 212 mg | 17% |
| Potassium | 376 mg | 8% |
| Sodium | 280 mg | 12% |
| Zinc | 0.41 mg | 4% |
| Copper | 0.09 mg (more) | 10% |
| Selenium | 51.9 µg (more) | 94% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Fish, salmon, baked or broiled
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 274 kcal (more) | |
| Protein | 25.4 g (more) | |
| Carbohydrates | <0.01 g | |
| Fat | 18.4 g (more) | |
| Alcohol | 0 g | |
| Water | 54.6 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 4.28 g (more) | 21% |
| Monounsaturated fat | 5.54 g (more) | |
| Polyunsaturated fat | 5.17 g (more) | |
| Cholesterol | 69 mg (more) | 23% |
| SFA 4:0 (butyric) | 0.03 g | |
| SFA 6:0 (caproic) | 0.02 g | |
| SFA 8:0 (caprylic) | 0.01 g | |
| SFA 10:0 (capric) | 0.03 g | |
| SFA 12:0 (lauric) | 0.04 g | |
| SFA 14:0 (myristic) | 0.69 g (more) | |
| SFA 16:0 (palmitic) | 2.54 g (more) | |
| SFA 18:0 (stearic) | 0.74 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.82 g (more) | |
| MUFA 18:1 (oleic) | 4.27 g (more) | |
| MUFA 20:1 (gadoleic) | 0.41 g (more) | |
| MUFA 22:1 (erucic) | 0.01 g (more) | |
| PUFA 18:2 (linoleic) | 2.02 g (more) | |
| PUFA 18:3 (linolenic) | 0.31 g (more) | |
| PUFA 18:4 (stearidonic) | 0.14 g (more) | |
| PUFA 20:4 (arachidonic) | 0.09 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0.86 g (more) | |
| PUFA 22:5 n-3 (DPA) | 0.38 g (more) | |
| PUFA 22:6 n-3 (DHA) | 1.13 g (more) | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | <0.01 g | |
| Vitamins | ||
| Vitamin A | 75 µg (more) | 8% |
| Retinol | 75 µg (more) | |
| Beta-carotene | 9 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 2.9 mg (more) | 3% |
| Vitamin D | 13.7 µg (more) | 68% |
| Vitamin E | 4.11 mg (more) | 27% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 4.3 µg | 4% |
| Thiamin (B1) | 0.19 mg (more) | 15% |
| Riboflavin (B2) | 0.17 mg (more) | 13% |
| Niacin (B3) | 10.6 mg (more) | 66% |
| Vitamin B6 | 0.73 mg (more) | 43% |
| Folate | 23 µg | |
| Folate, DFE | 23 µg | 6% |
| Folate, food | 23 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 3.87 µg (more) | 161% |
| Vitamin B12, added | 0 µg | |
| Choline | 103 mg (more) | 19% |
| Minerals | ||
| Calcium | 11 mg | 1% |
| Iron | 0.44 mg | 2% |
| Magnesium | 34 mg | 8% |
| Phosphorus | 305 mg (more) | 24% |
| Potassium | 452 mg (more) | 10% |
| Sodium | 294 mg (more) | 13% |
| Zinc | 0.46 mg (more) | 4% |
| Copper | 0.06 mg | 7% |
| Selenium | 32.1 µg | 58% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Tilapia is FNDDS’s “Fish, tilapia, baked or broiled” and salmon is “Fish, salmon, baked or broiled”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.