Catfish vs. Whiting — Health Impact and Nutrition Comparison
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
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
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
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
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
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
Infographic
Comparison summary table
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 18.44g | 23.48g |
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| Fats | 7.19g | 1.69g |
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| Calories | 144kcal | 116kcal |
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| Calcium | 9mg | 62mg |
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| Iron | 0.28mg | 0.42mg |
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| Magnesium | 23mg | 27mg |
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| Phosphorus | 247mg | 285mg |
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| Potassium | 366mg | 434mg |
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| Sodium | 119mg | 132mg |
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| Zinc | 0.58mg | 0.53mg |
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| Copper | 0.039mg | 0.04mg |
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| Manganese | 0.018mg | 0.13mg |
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| Selenium | 9.9µg | 41.1µg |
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| Vitamin A | 2IU | 128IU |
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| Vitamin A RAE | 1µg | 38µg |
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| Vitamin E | 0.97mg | 0.38mg |
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| Vitamin D | 10IU | 73IU |
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| Vitamin D | 0.3µg | 1.8µg |
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| Vitamin B1 | 0.024mg | 0.068mg |
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| Vitamin B2 | 0.1mg | 0.06mg |
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| Vitamin B3 | 2.548mg | 1.67mg |
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| Vitamin B5 | 0.811mg | 0.25mg |
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| Vitamin B6 | 0.177mg | 0.18mg |
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| Folate | 12µg | 15µg |
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| Vitamin B12 | 2.78µg | 2.6µg |
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| Vitamin K | 2.5µg | 0.1µg |
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| Tryptophan | 0.22mg | 0.263mg |
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| Threonine | 0.833mg | 1.029mg |
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| Isoleucine | 0.82mg | 1.082mg |
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| Leucine | 1.396mg | 1.908mg |
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| Lysine | 1.677mg | 2.156mg |
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| Methionine | 0.539mg | 0.695mg |
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| Phenylalanine | 0.735mg | 0.917mg |
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| Valine | 0.894mg | 1.21mg |
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| Histidine | 0.404mg | 0.691mg |
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| Cholesterol | 66mg | 84mg |
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| Trans Fat | 0.063g |
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| Saturated Fat | 1.586g | 0.4g |
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| Omega-3 - DHA | 0.069g | 0.235g |
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| Omega-3 - EPA | 0.02g | 0.283g |
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| Omega-3 - DPA | 0.018g | 0.017g |
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| Monounsaturated Fat | 3.115g | 0.445g |
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| Polyunsaturated fat | 1.354g | 0.587g |
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| Omega-6 - Eicosadienoic acid | 0.049g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/nutrients
- 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.