First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Tilapia | Sunfish |
| Nutrient | tilapia | sunfish |
| Protein | 42g | 44g |
| Carbohydrate | 0g | 0g |
| Fiber | 0g | 0g |
| Fat | 4g | 2g |
| Monounsat. Fat | 1g | 2g |
| Polyunsat. Fat | 1g | 1g |
| Saturated Fat | 2g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | tilapia | sunfish |
| Choline | 21% | 0% |
| Vitamin A | 0% | 5% |
| Vitamin C | 0% | 3% |
| Vitamin E | 7% | 0% |
| Vitamin K | 4% | 0% |
Tilapia have significantly more Vitamins E than sunfish. Tilapia are a good source of Pantothenic Acid, Vitamin B6. Tilapia are a great source of Niacin, Phosphorus. Tilapia are an excellent source of Vitamin B12. Sunfish are a good source of Niacin, Pantothenic Acid, Vitamin B6, Potassium, Zinc, Calcium. Sunfish are a great source of Phosphorus, Iron. Sunfish are an excellent source of Vitamin B12.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | tilapia | sunfish |
| Vitamin B1 | 9% | 18% |
| Vitamin B2 | 12% | 14% |
| Vitamin B3 | 68% | 23% |
| Vitamin B5 | 20% | 34% |
| Vitamin B6 | 31% | 25% |
| Vitamin B12 | 165% | 225% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | tilapia | sunfish |
| Sodium | 7% | 12% |
| Potasium | 18% | 22% |
| Calcium | 4% | 36% |
| Magnesium | 16% | 19% |
| Phosphorus | 61% | 70% |
| Iron | 19% | 45% |
| Manganese | 3% | 68% |
| Selenium | 194% | 63% |
| Copper | 16% | 67% |
| Zinc | 7% | 37% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
