USDA-derived comparison
Salmon Fillet vs Tilapia
Salmon Fillet leads for Vitamin D, Vitamin E and Vitamin B3; Tilapia answers with Selenium.
Who each is for: Choose salmon Fillet for vitamin D and vitamin E. Choose tilapia for selenium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Salmon Fillet
Typical serving: 1 fillet (150g)
31/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Salmon Fillet | Tilapia |
|---|---|---|
| Calories | 208 kcal | 128 kcal |
| Protein | 22 g | 26 g |
| Carbs | 0 g | 0 g |
| Fat | 13 g | 3 g |
| Fiber | 0 g | 0 g |
| Sat fat | 3 g | 1 g |
| Sodium | 61 mg | 56 mg |
| Potassium | 384 mg | 380 mg |
| Calcium | 15 mg | 14 mg |
| Iron | 0.3 mg | 0.7 mg |
| Magnesium | 29 mg | 34 mg |
| Zinc | 0.4 mg | 0.4 mg |
| Vitamin C | 4 mg | 0 mg |
| Vitamin D | 13.1 µg | 3.7 µg |
| Vitamin B12 | 2.8 µg | 1.9 µg |
| Folate | 26 µg | 6 µg |
Servings differ: 1 fillet of salmon fillet is about 150g, 1 fillet of tilapia about 120g. Scale accordingly before deciding anything on the 100g basis alone.
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