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Nutritional info of: Fish, tilapia, raw
vs
Fish, whiting, mixed species, cooked, dry heat

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Parmesan Crusted Tilapia served with rice and green vegetable
Parmesan Crusted Tilapia served with rice and green vegetable
Roast Fish
Roast Fish
 
Official USDA name:"Fish, tilapia, raw"
USDA Record Number:"15261"
SkipThePie link:permalink
Food Group:Finfish and Shellfish Products
Official USDA name:"Fish, whiting, mixed species, cooked, dry heat"
USDA Record Number:"15133"
SkipThePie link:permalink
Food Group:Finfish and Shellfish Products

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Fish, tilapia, raw vs Fish, whiting, mixed species, cooked, dry heat

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

96
Calories from Fat 15
 

% Daily Value*

 

Total Fat

2g
3%
 
Saturated Fat 1g3%
 
Trans Fat 0g
 

Cholesterol

50mg
17%
 

Sodium

52mg
2%
 

Total Carbohydrate

0g
0%
 
Dietary Fiber 0g0%
 
Sugars 0g
 

Protein

20g
 
Vitamin A0% · Vitamin C0%
 
Calcium1% · Iron3%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

116
Calories from Fat 15
 

% Daily Value*

 

Total Fat

2g
3%
 
Saturated Fat 0g2%
 
Trans Fat 0g
 

Cholesterol

84mg
28%
 

Sodium

132mg
6%
 

Total Carbohydrate

0g
0%
 
Dietary Fiber 0g0%
 
Sugars 0g
 

Protein

23g
 
Vitamin A3% · Vitamin C0%
 
Calcium6% · Iron2%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Fish, tilapia, raw vs Fish, whiting, mixed species, cooked, dry heat

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories96 kcal402 kJ5%
 
from Carbs0 kcal0 kJ
 
from Fat15.3 kcal64.02 kJ
 
from Protein80.3 kcal336.06 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories116 kcal485 kJ6%
 
from Carbs0 kcal0 kJ
 
from Fat15.2 kcal63.78 kJ
 
from Protein100.3 kcal419.49 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Fish, tilapia, raw vs Fish, whiting, mixed species, cooked, dry heat

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 0 IU 0%
 
Vitamin B6 0.162 mg 8%
 
Vitamin B12 1.58 mcg 26%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 124 IU 31%
 
Vitamin D2 ~
 
Vitamin D3 3.1 mcg ~
 
Vitamin D (D2 + D3) 3.1 mcg 31%
 
Vitamin E (Alpha-tocopherol) 0.4 mg 2%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 1.4 mcg 2%
 
Thiamin 0.041 mg 3%
 
Riboflavin 0.063 mg 4%
 
Niacin 3.903 mg 20%
 
Pantothenic Acid 0.487 mg 5%
 
Folate 24 mcg 6%
 
Folate, Food 24 mcg 6%
 
Folate, DFE 24 mcg DFE 6%
 
Choline 42.5 mg ~
 
Betaine 21.7 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 128 IU 3%
 
Vitamin B6 0.18 mg 9%
 
Vitamin B12 2.6 mcg 43%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 73 IU 18%
 
Vitamin D2 ~
 
Vitamin D3 1.8 mcg ~
 
Vitamin D (D2 + D3) 1.8 mcg 18%
 
Vitamin E (Alpha-tocopherol) 0.38 mg 2%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0.1 mcg 0%
 
Thiamin 0.068 mg 5%
 
Riboflavin 0.06 mg 4%
 
Niacin 1.67 mg 8%
 
Pantothenic Acid 0.25 mg 2%
 
Folate 15 mcg 4%
 
Folate, Food 15 mcg 4%
 
Folate, DFE 15 mcg DFE 4%
 
Choline 83.3 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Fish, tilapia, raw vs Fish, whiting, mixed species, cooked, dry heat

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 10 mg 1%
 
Iron 0.56 mg 3%
 
Magnesium 27 mg 7%
 
Phosphorus 170 mg 17%
 
Potassium 302 mg 6%
 
Sodium 52 mg 2%
 
Zinc 0.33 mg 2%
 
Copper 0.075 mg 4%
 
Manganese 0.037 mg 2%
 
Selenium 41.8 mcg 60%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 62 mg 6%
 
Iron 0.42 mg 2%
 
Magnesium 27 mg 7%
 
Phosphorus 285 mg 28%
 
Potassium 434 mg 9%
 
Sodium 132 mg 6%
 
Zinc 0.53 mg 4%
 
Copper 0.04 mg 2%
 
Manganese 0.13 mg 6%
 
Selenium 41.1 mcg 59%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Fish, tilapia, raw vs Fish, whiting, mixed species, cooked, dry heat

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein20.08g40%
 

Essential Aminos

 
Histidine0.47 g67%
 
Isoleucine0.93 g66%
 
Leucine1.603 g59%
 
Lysine1.81 g86%
 
Methionine0.593 g
 
Phenylalanine0.81 g
 
Threonine0.95 g90%
 
Tryptophan0.21 g75%
 
Valine0.97 g53%
 

Non-essential Aminos

 
Arginine1.277 g
 
Alanine1.22 g
 
Aspartate2.297 g
 
Cystine0.22 g
 
Glutamate3.213 g
 
Glycine1.043 g
 
Hydroxyproline
 
Proline0.757 g
 
Serine0.813 g
 
Tyrosine0.68 g
 
Methionine + Cystine† 0.813 g 77
 
Phenylalanine + Tyrosine† 1.49 g 142
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein23.48g47%
 

Essential Aminos

 
Histidine0.691 g99%
 
Isoleucine1.082 g77%
 
Leucine1.908 g70%
 
Lysine2.156 g103%
 
Methionine0.695 g
 
Phenylalanine0.917 g
 
Threonine1.029 g98%
 
Tryptophan0.263 g94%
 
Valine1.21 g66%
 

Non-essential Aminos

 
Arginine1.405 g
 
Alanine1.42 g
 
Aspartate2.404 g
 
Cystine0.252 g
 
Glutamate3.505 g
 
Glycine1.127 g
 
Hydroxyproline
 
Proline0.83 g
 
Serine0.958 g
 
Tyrosine0.793 g
 
Methionine + Cystine† 0.947 g 90
 
Phenylalanine + Tyrosine† 1.71 g 163
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Fish, tilapia, raw vs Fish, whiting, mixed species, cooked, dry heat

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates0g0%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars0g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates0g0%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars0g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Fish, tilapia, raw vs Fish, whiting, mixed species, cooked, dry heat

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat1.7g3%
 
Total Omega-3 Fatty Acids0.124g
 
Total Omega-6 Fatty Acids0.181g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.585g3%
 
Arachidic Acid   [Eicosanoic Acid]0g
 
Behenic Acid   [Docosanoic Acid]0g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]0g
 
Margaric Acid   [Heptadecanoic Acid]0g
 
Myristic Acid   [Tetradecanoic Acid]0.053g
 
Palmitic Acid   [Hexadecanoic Acid]0.424g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.107g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.498g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.02g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.379g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.099g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

0.363g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid0.033g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.023g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.043g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.086g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.003g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.01g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.158g
 
Linolenic Acid   [Octadecatrienoic Acid]0.033g
 
Parinaric Acid   [Octadecatetraenoic Acid]0.003g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.005g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat1.69g3%
 
Total Omega-3 Fatty Acids0.531g
 
Total Omega-6 Fatty Acids0.04g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.4g2%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.068g
 
Palmitic Acid   [Hexadecanoic Acid]0.285g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.047g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.445g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0.02g
 
Gadoleic Acid   [Eicosenoic Acid]0.027g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.277g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.121g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.587g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.02g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.017g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.235g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.02g
 
Linolenic Acid   [Octadecatrienoic Acid]0.013g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.283g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Fish, tilapia, raw vs Fish, whiting, mixed species, cooked, dry heat

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water78.08g
 
Ash0.93g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol50mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water74.71g
 
Ash1.46g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol84mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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