Flounder vs Tilapia: Which One is Better? Let’s Compare

Flounder and tilapia are both nutritious and popular fish. Let’s compare their differences and which one, flounder vs tilapia, is better.

Tilapia is better than flounder due to its higher number of protein, vitamins and minerals. Flounder contains less calories than tilapia while providing more omega-3 fatty acids. Both fish have a similar delicate texture and mild to sweet taste.

This article will examine all the differences between the two fish including a side-by-side comparison of their nutrients. In addition, I’ll compare their tastes, textures, substitutes, mercury levels and costs.

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Flounder dinner on a plate with vegetables and rice. — Flounder dinner on a plate with vegetables and rice

Flounder and Tilapia Nutrient Comparison

As a Certified Health Coach many clients ask me about food comparisons including flounder and tilapia. I purchase and consume both types of fish. Therefore, I have researched this topic in the past and present. Let’s examine them closely.

Below is a nutrient comparison of flounder and tilapia.

Nutrient	Flounder, raw (4 Ounces)	Tilapia, raw (4 Ounces)
Calories	79	109
Fat	2.2 g	1.9 g
Protein	14 g	23 g
Omega-3	0.31 g	0.20 g
B-6	0.1 mg	0.1 mg
B-12	1.2 mcg	1.7 mcg
Thiamin	0.02 mg	0.04 mg
Riboflavin	0.02 mg	0.07 mg
B5	0.4 mg	0.5 mg
Iron	0.2 mg	0.6 mg
Niacin	1.1 mg	4.4 mg
Folate	5.6 mcg	27.22 mcg
Potassium	181 mg	342 mg
Magnesium	20 mg	30 mg
Phosphorus	285 mg	192 mg
Calcium	23.8 mg	11.3 mg
Zinc	0.3 mg	0.3 mg
Selenium	30.2 mcg	47.4 mcg

Nutrient source: Nutrition Value ¹ ²

The table above compares the major nutrients, minerals and vitamins side-by-side. After examining the numbers above, I have arrived at the following conclusion.

Both flounder and tilapia have similar nutrients and are both healthy choices. Flounder has a little more heart healthy omega-3 fatty acids and less calories. Tilapia provides a higher percentage of protein, vitamins and minerals than flounder including B12, thiamin, riboflavin, iron, niacin, folate, potassium, magnesium and selenium.

Flounder contains more phosphorus and calcium than tilapia. Both fish have the same number of zinc and B6.

Health Benefits of Flounder and Tilapia

Seafood like flounder and tilapia are heart healthy ³. Due to their omega-3 fatty acids, B vitamins and minerals like potassium and magnesium, they benefit cholesterol, blood pressure and help lower the risk of heart disease ⁴.

Tilapia dinner with rice and vegetables. — Tilapia dinner Pin to Pinterest

Omega-3 Fatty Acids

Why are omega-3 fatty acids so beneficial? Omega-3 fatty acids are heart healthy and help keep bad cholesterol low, increase good cholesterol and keep arteries healthy.

Two of the fatty acids, DHA and EPA are associated with lowering blood pressure and improving the health of blood vessels ⁵.

Potassium

Potassium is beneficial for combating high sodium intake because it helps the body reduce fluids and rids excess sodium ⁶. This process helps to reduce blood pressure.

Magnesium

Magnesium is also beneficial for the heart and helps to lower blood pressure. It achieves this by helping the blood vessels to relax and controls other nutrients like potassium and calcium ⁷.

Calcium

Calcium, like potassium is important for blood pressure and the heart. Harvard Health reports calcium helps maintain blood pressure because it helps to control the relaxing and tightening of blood vessels.

In addition it’s helpful with the release of enzymes and hormones needed for most body functions. A recent study of adult women showed calcium supplementation can lower diastolic blood pressure significantly ⁸.

Tilapia with roasted potatoes and vegetables. — Tilapia with roasted potatoes and vegetables

Flounder vs Tilapia: Tastes, Textures and Color

Tilapia doesn’t have a strong fishy taste compared to other fish. It’s mild tasting and maybe even a little sweet. For this reason tilapia is a popular choice and it’s a perfect canvass for a variety of flavors and spices.

When raw, tilapia is a pinkish-white color but turns mostly white when cooked. It’s very tender and falls apart easily. However, the results may change depending on how the fish was cooked.

Flounder is also mild and has a slightly sweet flavor. It doesn’t taste oily and has a flaky, delicate texture. It doesn’t have a fishy flavor.

My Poll and Home Taste Test

To conduct original research I wanted to get the opinion of real people like you. Therefore, I conducted my own research and contacted my clients, readers and members of food groups I belong to. I asked them which of the two fish, flounder vs tilapia, they preferred.

41% said they preferred the taste of flounder.
39% said they preferred the taste of tilapia.
20% said they had no preference, or it depended on their mood.

I then set up a blind test taste at my home. I prepared both fish the same way using the same seasonings. Two out of three people, 66% chose the tilapia. They said the flavor was better.

Flounder vs Tilapia: Substitutions

There are times when you go to the supermarket the type of fish you need for a recipe isn’t going to be available. You may have a freezer full of tilapia and need to use them. Therefore, you may wonder about substituting.

Flounder and tilapia can substitute for each other when cooking seafood due to both having a mild taste and similar textures. They both can be cooked using the same methods like baking, grilling, broiling and pan frying.

When substituting one type of fish for another ⁹, try following these tips:

Pick similar fillets, whole fillet or cross section.
Always choose the same weight and size.
If the recipe calls for skinless, choose skinless and visa versa.
When grilling a firm texture is more important.
Substitute a fatty or lean fish for the same.

Flounder and Tilapia Mercury Levels

The U.S. Food and Drug Administration and the EPA have issued warnings and suggestions regarding mercury levels in fish and consuming them ¹⁰.

They established a list of best and good choices of fish based on their mercury levels. They also have a third section which are choices to avoid because they have the highest mercury levels.

Flounder and tilapia have similar levels of mercury. Both fish are listed on the FDA’s best choices of fish to consume regarding their mercury levels. They recommend eating no more than two to three servings a week.

Always check with a physician prior to eating new foods or changing your dietary habits.

The Cost of Flounder and Tilapia

Kevin Garce checking the prices of salmon, mackerel and other seafood at his local market. — Checking the prices of salmon tilapia flounder and other seafood at my local market

The cost of either flounder or tilapia will differ depending on your location, supermarket, fresh or frozen and whether it’s farm raised or wild caught.

The average cost for wild caught flounder is $14.99 per pound while the average cost for farm raised tilapia is $6.99 per pound. The cost will vary depending on location, whether it is farm-raised or wild-caught, fresh or frozen.

I stopped by and checked my local Shoprite Supermarket and other markets for the current prices of each.

Wild Atlantic flounder
- $14.99 per pound.
Fresh, farm raised tilapia fillet
- $6.99 per pound
Fresh, farm raised kosher tilapia fillet
- $6.99 per pound

If you have any questions to ask me about this article don’t hesitate to comment below or email us. You can find an email on our contact page.