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Catfish vs. Whiting — Health Impact and Nutrition Comparison

Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on September 27, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Catfish
vs
Whiting

Summary

Whiting is notably richer in selenium, covering daily needs 57% more effectively than catfish, and it contains seven times more vitamin D  and higher levels of vitamin A. Whiting also offers significant amounts of phosphorus and calcium, promoting bone health. On the other hand, catfish excel at delivering vitamins B5, B12, and B3. Also, it is lower in cholesterol. 

Table of contents

  1. Introduction
    1. Actual Differences 
      1. Nutrition
        1. Macronutrients and Calories
          1. Calories
            1. Fats
              1. Vitamins
                1. Minerals
                  1. Acidity
                  2. Health Benefits
                    1. Cardiovascular Health
                    2. Downsides and Risks
                      1. Sources

                        Introduction

                        This article compares catfish and whiting, two of the most popular and reasonably priced fish, regarding their nutritional profiles, health advantages, and drawbacks. See the charts below in the respective sections for the distribution of various nutrients. 

                        Actual Differences 

                        Catfish and whiting, specifically Pacific whiting, belong to different families and offer distinct flavor profiles and characteristics. 

                        Pacific whiting is a silvery fish with a mild, slightly sweeter taste, and its flesh is white, soft, and mildly sweet.  Catfish can have white or pinkish meat and is typically pan-fried, grilled, or baked. 

                        Pacific whiting is widely available worldwide and is often more affordable. In contrast, catfish is known for its moist and sometimes fishy flavor, with a texture that is dense and meaty. Additionally, a catfish's diet of algae can sometimes impart an unpleasant, muddy aroma. 

                        Nutrition

                        The macronutrient, mineral, and vitamin content of catfish and whiting fish will be covered in this section. They both lack any carbohydrate content.  

                        Macronutrients and Calories

                        In a side-by-side macronutrient comparison, whiting and catfish exhibit some notable differences. Whiting contains more protein, with 23.48 grams compared to catfish's 18.44 grams, representing a 27.3% higher protein content in whiting. Conversely, catfish contain a higher fat content (7.19 grams), a substantial 325.4% more fat than whiting's 1.69 grams. Both fish varieties share similar water content. 

                        Macronutrient Comparison

                        Macronutrient breakdown side-by-side comparison
                        18% 7% 75%
                        Protein: 18.44 g
                        Fats: 7.19 g
                        Carbs: 0 g
                        Water: 74.65 g
                        Other: 0 g
                        23% 2% 75%
                        Protein: 23.48 g
                        Fats: 1.69 g
                        Carbs: 0 g
                        Water: 74.71 g
                        Other: 0.12 g
                        Contains more FatsFats +325.4%
                        Contains more ProteinProtein +27.3%
                        ~equal in Carbs ~0g
                        ~equal in Water ~74.71g
                        ~equal in Other ~0.12g

                        Calories

                        Catfish has slightly more calories than whiting, with 144 calories per serving, while whiting contains 116 calories per serving. 

                        Fats

                        Whiting contains significantly less saturated fat, with only 0.4 grams, representing a substantial 74.8% less saturated fat than catfish, which contains 1.586 grams. However, catfish contains a much higher amount of monounsaturated fat, with 3.115 grams, marking a significant increase of 600% compared to whiting's 0.445 grams. Furthermore, catfish also contains more polyunsaturated fat, with 1.354 grams, indicating a 130.7% higher polyunsaturated fat content than whiting's 0.587 grams. 

                        When comparing omega-3 and omega-6 fatty acids in whiting fish and catfish, whiting fish has a higher level of omega-3 fatty acids, such as DHA and EPA, than catfish. Eicosadienoic acid, a particular omega-6 fatty acid, is present in catfish but is absent in white fish. 

                        Fat Type Comparison

                        Fat type breakdown side-by-side comparison
                        26% 51% 22%
                        Saturated Fat: Sat. Fat 1.586 g
                        Monounsaturated Fat: Mono. Fat 3.115 g
                        Polyunsaturated fat: Poly. Fat 1.354 g
                        28% 31% 41%
                        Saturated Fat: Sat. Fat 0.4 g
                        Monounsaturated Fat: Mono. Fat 0.445 g
                        Polyunsaturated fat: Poly. Fat 0.587 g
                        Contains more Mono. FatMonounsaturated Fat +600%
                        Contains more Poly. FatPolyunsaturated fat +130.7%
                        Contains less Sat. FatSaturated Fat -74.8%

                        Vitamins

                        Whiting provides significantly higher levels of Vitamin A (128 IU vs. 2 IU) and Vitamin A RAE (38 g vs. 1 g), as well as notably more Vitamin D (73 IU vs. 10 IU), making it a better choice for these vitamins. On the other hand, catfish is rich in Vitamin E (0.97mg vs. 0.38mg), Vitamin B2 (0.1mg vs. 0.06mg), Vitamin B3 (2.548mg vs. 1.67mg), Vitamin B5 (0.811mg vs. 0.25mg), and Vitamin B12 (2.78 g vs. 2.6 g). Catfish also offers more Vitamin K (2.5 g vs. 0.1 g). 

                        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.
                        Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 19% 9% 6% 23% 48% 49% 41% 348% 6.3% 9% 43%
                        Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 7.7% 7.6% 54% 17% 14% 31% 15% 42% 325% 0.25% 11% 45%
                        Contains more Vitamin EVitamin E +155.3%
                        Contains more Vitamin B2Vitamin B2 +66.7%
                        Contains more Vitamin B3Vitamin B3 +52.6%
                        Contains more Vitamin B5Vitamin B5 +224.4%
                        Contains more Vitamin KVitamin K +2400%
                        Contains more Vitamin AVitamin A +6300%
                        Contains more Vitamin DVitamin D +500%
                        Contains more Vitamin B1Vitamin B1 +183.3%
                        Contains more FolateFolate +25%
                        ~equal in Vitamin C ~0mg
                        ~equal in Vitamin B6 ~0.18mg
                        ~equal in Vitamin B12 ~2.6µg
                        ~equal in Choline ~83.3mg

                        Minerals

                        White fish contains more calcium (62 mg vs. 9 mg), iron (0.42 mg vs. 0.28 mg), and potassium (434 mg vs. 366 mg) than catfish. In addition, whitefish is richer in manganese (0.13 mg vs. 0.018 mg) and selenium (41.1 mcg vs. 9.9 mcg) than catfish. 

                        Both have almost the same amount of magnesium (27 mg vs. 23 mg), phosphorus (285 mg vs. 247 mg), zinc (0.58 mg vs. 0.53 mg), and copper (0.039 mg vs. 0.04 mg).

                        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.
                        Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 32% 11% 13% 16% 106% 16% 2.3% 54%
                        Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
                        Contains less SodiumSodium -9.8%
                        Contains more MagnesiumMagnesium +17.4%
                        Contains more CalciumCalcium +588.9%
                        Contains more PotassiumPotassium +18.6%
                        Contains more IronIron +50%
                        Contains more PhosphorusPhosphorus +15.4%
                        Contains more ManganeseManganese +622.2%
                        Contains more SeleniumSelenium +315.2%
                        ~equal in Copper ~0.04mg
                        ~equal in Zinc ~0.53mg

                        Acidity

                        Both whiting and catfish have slightly acidic profiles based on the Potential Renal Acid Load (PRAL) values. Whiting has an acidity level of 11.4, while catfish has a slightly lower acidity level of 9.8.

                        Health Benefits

                        Cardiovascular Health

                        Heart disease risk is decreased by eating fish like catfish and whiting (1). This results from the meals' high omega-3 and omega-6 fatty acid concentrations. Long-chain essential fatty acids like omega-3 and omega-6 are available through various meals. As a result, we must get them from the food we consume. According to studies, omega-6 to omega-3 fatty acid ratios in blood flow that are out of equilibrium can increase the risk of cardiovascular disease (2).

                        Downsides and Risks

                        Both catfish and whiting fish are categorized as having moderate mercury content, which means they can pose a potential risk to specific vulnerable populations, including children, teenagers, and pregnant women(3). While mercury is generally considered safe for healthy middle-aged individuals, it can adversely affect the neurological development of fetuses and young children. Therefore, those in high-risk groups should limit their seafood intake, including catfish and whiting, to reduce the risk of mercury toxicity. 

                        Sources

                        1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/
                        2. https://pubmed.ncbi.nlm.nih.gov/34371930/
                        3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954077/
                        Article author photo Erna Harutyunyan
                        Education: General Medicine at YSMU
                        Last updated: September 27, 2023
                        Medically reviewed by Elen Khachatrian

                        Infographic

                        Catfish vs Whiting infographic
                        Infographic link

                        Comparison summary table

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

                        All nutrients comparison - raw data values

                        Nutrient Catfish Whiting Opinion
                        Calories 144kcal 116kcal Catfish
                        Protein 18.44g 23.48g Whiting
                        Fats 7.19g 1.69g Catfish
                        Cholesterol 66mg 84mg Catfish
                        Vitamin D 10IU 73IU Whiting
                        Magnesium 23mg 27mg Whiting
                        Calcium 9mg 62mg Whiting
                        Potassium 366mg 434mg Whiting
                        Iron 0.28mg 0.42mg Whiting
                        Copper 0.039mg 0.04mg Whiting
                        Zinc 0.58mg 0.53mg Catfish
                        Phosphorus 247mg 285mg Whiting
                        Sodium 119mg 132mg Catfish
                        Vitamin A 2IU 128IU Whiting
                        Vitamin A 1µg 38µg Whiting
                        Vitamin E 0.97mg 0.38mg Catfish
                        Vitamin D 0.3µg 1.8µg Whiting
                        Manganese 0.018mg 0.13mg Whiting
                        Selenium 9.9µg 41.1µg Whiting
                        Vitamin B1 0.024mg 0.068mg Whiting
                        Vitamin B2 0.1mg 0.06mg Catfish
                        Vitamin B3 2.548mg 1.67mg Catfish
                        Vitamin B5 0.811mg 0.25mg Catfish
                        Vitamin B6 0.177mg 0.18mg Whiting
                        Vitamin B12 2.78µg 2.6µg Catfish
                        Vitamin K 2.5µg 0.1µg Catfish
                        Folate 12µg 15µg Whiting
                        Trans Fat 0.063g Whiting
                        Choline 78.7mg 83.3mg Whiting
                        Saturated Fat 1.586g 0.4g Whiting
                        Monounsaturated Fat 3.115g 0.445g Catfish
                        Polyunsaturated fat 1.354g 0.587g Catfish
                        Tryptophan 0.22mg 0.263mg Whiting
                        Threonine 0.833mg 1.029mg Whiting
                        Isoleucine 0.82mg 1.082mg Whiting
                        Leucine 1.396mg 1.908mg Whiting
                        Lysine 1.677mg 2.156mg Whiting
                        Methionine 0.539mg 0.695mg Whiting
                        Phenylalanine 0.735mg 0.917mg Whiting
                        Valine 0.894mg 1.21mg Whiting
                        Histidine 0.404mg 0.691mg Whiting
                        Omega-3 - EPA 0.02g 0.283g Whiting
                        Omega-3 - DHA 0.069g 0.235g Whiting
                        Omega-3 - DPA 0.018g 0.017g 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 Whiting
                        Low Calories diet ok
                        Low Fats diet ok
                        Low Carbs diet Equal
                        Low Glycemic Index diet Equal

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                        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
                        44%
                        Whiting
                        Minerals Daily Need Coverage Score
                        27%
                        Catfish
                        50%
                        Whiting

                        Comparison summary

                        Which food is richer in minerals?
                        Whiting
                        Whiting is relatively richer in minerals
                        Which food is lower in Saturated Fat?
                        Whiting
                        Whiting is lower in Saturated Fat (difference - 1.186g)
                        Which food is lower in Cholesterol?
                        Catfish
                        Catfish is lower in Cholesterol (difference - 18mg)
                        Which food contains less Sodium?
                        Catfish
                        Catfish contains less Sodium (difference - 13mg)
                        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 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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.