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Catfish vs. Croaker raw — In-Depth Nutrition Comparison

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A recap on differences between Catfish and Croaker raw

  • Catfish has more Vitamin B12, Phosphorus, Monounsaturated Fat, and Polyunsaturated fat, however, Croaker raw is higher in Selenium, Vitamin B3, and Vitamin B6.
  • Croaker raw covers your daily Selenium needs 48% more than Catfish.
  • Croaker raw contains 3 times less Polyunsaturated fat than Catfish. Catfish contains 1.354g of Polyunsaturated fat, while Croaker raw contains 0.464g.

Food varieties used in this article are Fish, catfish, channel, farmed, cooked, dry heat and Fish, croaker, Atlantic, raw.

Infographic

Catfish vs Croaker raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Phosphorus +17.6%
Contains more Zinc +38.1%
Contains more Calcium +66.7%
Contains more Iron +32.1%
Contains more Magnesium +73.9%
Contains less Sodium -52.9%
Contains more Manganese +38.9%
Contains more Selenium +268.7%
Equal in Potassium - 345
Equal in Copper - 0.042
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 17% 106% 33% 16% 16% 14% 3% 54%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 29% 90% 31% 8% 12% 14% 4% 200%
Contains more Phosphorus +17.6%
Contains more Zinc +38.1%
Contains more Calcium +66.7%
Contains more Iron +32.1%
Contains more Magnesium +73.9%
Contains less Sodium -52.9%
Contains more Manganese +38.9%
Contains more Selenium +268.7%
Equal in Potassium - 345
Equal in Copper - 0.042

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B12 +11.2%
Contains more Choline +17.5%
Contains more Vitamin K +2400%
Contains more Vitamin A +1950%
Contains more Vitamin E +33%
Contains more Vitamin D +133.3%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B3 +64.8%
Contains more Vitamin B6 +69.5%
Contains more Folate +25%
Equal in Vitamin B2 - 0.095
Equal in Vitamin B5 - 0.75
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 20% 9% 0% 6% 24% 48% 49% 41% 9% 348% 43% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 26% 21% 0% 19% 22% 79% 45% 70% 12% 313% 37% 1%
Contains more Vitamin B12 +11.2%
Contains more Choline +17.5%
Contains more Vitamin K +2400%
Contains more Vitamin A +1950%
Contains more Vitamin E +33%
Contains more Vitamin D +133.3%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B3 +64.8%
Contains more Vitamin B6 +69.5%
Contains more Folate +25%
Equal in Vitamin B2 - 0.095
Equal in Vitamin B5 - 0.75

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +126.8%
Equal in Protein - 17.78
Equal in Water - 78.03
Equal in Other - 1.02
18% 7% 75%
Protein: 18.44 g
Fats: 7.19 g
Carbs: 0 g
Water: 74.65 g
Other: 0 g
18% 3% 78%
Protein: 17.78 g
Fats: 3.17 g
Carbs: 0 g
Water: 78.03 g
Other: 1.02 g
Contains more Fats +126.8%
Equal in Protein - 17.78
Equal in Water - 78.03
Equal in Other - 1.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +171.1%
Contains more Polyunsaturated fat +191.8%
Contains less Saturated Fat -31.4%
26% 51% 22%
Saturated Fat: 1.586 g
Monounsaturated Fat: 3.115 g
Polyunsaturated fat: 1.354 g
40% 43% 17%
Saturated Fat: 1.088 g
Monounsaturated Fat: 1.149 g
Polyunsaturated fat: 0.464 g
Contains more Monounsaturated Fat +171.1%
Contains more Polyunsaturated fat +191.8%
Contains less Saturated Fat -31.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Catfish Croaker raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Catfish Croaker raw Opinion
Protein 18.44g 17.78g Catfish
Fats 7.19g 3.17g Catfish
Calories 144kcal 104kcal Catfish
Calcium 9mg 15mg Croaker raw
Iron 0.28mg 0.37mg Croaker raw
Magnesium 23mg 40mg Croaker raw
Phosphorus 247mg 210mg Catfish
Potassium 366mg 345mg Catfish
Sodium 119mg 56mg Croaker raw
Zinc 0.58mg 0.42mg Catfish
Copper 0.039mg 0.042mg Croaker raw
Manganese 0.018mg 0.025mg Croaker raw
Selenium 9.9µg 36.5µg Croaker raw
Vitamin A 2IU 41IU Croaker raw
Vitamin A RAE 1µg 12µg Croaker raw
Vitamin E 0.97mg 1.29mg Croaker raw
Vitamin D 10IU 27IU Croaker raw
Vitamin D 0.3µg 0.7µg Croaker raw
Vitamin B1 0.024mg 0.075mg Croaker raw
Vitamin B2 0.1mg 0.095mg Catfish
Vitamin B3 2.548mg 4.2mg Croaker raw
Vitamin B5 0.811mg 0.75mg Catfish
Vitamin B6 0.177mg 0.3mg Croaker raw
Folate 12µg 15µg Croaker raw
Vitamin B12 2.78µg 2.5µg Catfish
Choline 78.7mg 67mg Catfish
Vitamin K 2.5µg 0.1µg Catfish
Tryptophan 0.22mg 0.199mg Catfish
Threonine 0.833mg 0.78mg Catfish
Isoleucine 0.82mg 0.819mg Catfish
Leucine 1.396mg 1.445mg Croaker raw
Lysine 1.677mg 1.633mg Catfish
Methionine 0.539mg 0.526mg Catfish
Phenylalanine 0.735mg 0.694mg Catfish
Valine 0.894mg 0.916mg Croaker raw
Histidine 0.404mg 0.523mg Croaker raw
Cholesterol 66mg 61mg Croaker raw
Trans Fat 0.063g Croaker raw
Saturated Fat 1.586g 1.088g Croaker raw
Omega-3 - DHA 0.069g 0.097g Croaker raw
Omega-3 - EPA 0.02g 0.123g Croaker raw
Omega-3 - DPA 0.018g 0.086g Croaker raw
Monounsaturated Fat 3.115g 1.149g Catfish
Polyunsaturated fat 1.354g 0.464g Catfish
Omega-6 - Eicosadienoic acid 0.049g Catfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Catfish Croaker raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Catfish
49%
Croaker raw
Minerals Daily Need Coverage Score
27%
Catfish
40%
Croaker raw

Comparison summary

Which food contains less Sodium?
Croaker raw
Croaker raw contains less Sodium (difference - 63mg)
Which food is lower in Cholesterol?
Croaker raw
Croaker raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Croaker raw
Croaker raw is lower in Saturated Fat (difference - 0.498g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/nutrients
  2. Croaker raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174192/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.