Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Croaker vs. Sunfish — In-Depth Nutrition Comparison

Compare

How are Croaker and Sunfish different?

  • Croaker is higher in Selenium, Vitamin B3, and Vitamin B6, however, Sunfish is richer in Copper, Manganese, Zinc, Vitamin B12, and Iron.
  • Daily need coverage for Selenium from Croaker is 41% higher.
  • Croaker contains 20 times more Saturated Fat than Sunfish. While Croaker contains 3.476g of Saturated Fat, Sunfish contains only 0.178g.

Fish, croaker, Atlantic, cooked, breaded and fried and Fish, sunfish, pumpkin seed, cooked, dry heat are the varieties used in this article.

Infographic

Croaker vs Sunfish 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 Magnesium +10.5%
Contains more Selenium +139.5%
Contains more Calcium +221.9%
Contains more Iron +79.1%
Contains more Potassium +32.1%
Contains less Sodium -70.4%
Contains more Zinc +282.7%
Contains more Copper +492.3%
Contains more Manganese +1021.3%
Equal in Magnesium - 38
Equal in Phosphorus - 231
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Contains more Magnesium +10.5%
Contains more Selenium +139.5%
Contains more Calcium +221.9%
Contains more Iron +79.1%
Contains more Potassium +32.1%
Contains less Sodium -70.4%
Contains more Zinc +282.7%
Contains more Copper +492.3%
Contains more Manganese +1021.3%
Equal in Magnesium - 38
Equal in Phosphorus - 231

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 A +29.3%
Contains more Vitamin B2 +52.9%
Contains more Vitamin B3 +194.1%
Contains more Vitamin B6 +88.4%
Contains more Folate +100%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16.9%
Equal in Vitamin B1 - 0.092
Equal in Vitamin B12 - 2.31
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0% 0%
Contains more Vitamin A +29.3%
Contains more Vitamin B2 +52.9%
Contains more Vitamin B3 +194.1%
Contains more Vitamin B6 +88.4%
Contains more Folate +100%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16.9%
Equal in Vitamin B1 - 0.092
Equal in Vitamin B12 - 2.31

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1307.8%
Contains more Carbs +∞%
Contains more Other +258.8%
Contains more Protein +36.6%
Contains more Water +23.4%
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more Fats +1307.8%
Contains more Carbs +∞%
Contains more Other +258.8%
Contains more Protein +36.6%
Contains more Water +23.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3446.7%
Contains more Polyunsaturated fat +826%
Contains less Saturated Fat -94.9%
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Contains more Monounsaturated Fat +3446.7%
Contains more Polyunsaturated fat +826%
Contains less Saturated Fat -94.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Croaker Sunfish
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol 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 Croaker Sunfish Opinion
Net carbs 7.14g 0g Croaker
Protein 18.2g 24.87g Sunfish
Fats 12.67g 0.9g Croaker
Carbs 7.54g 0g Croaker
Calories 221kcal 114kcal Croaker
Fiber 0.4g 0g Croaker
Calcium 32mg 103mg Sunfish
Iron 0.86mg 1.54mg Sunfish
Magnesium 42mg 38mg Croaker
Phosphorus 217mg 231mg Sunfish
Potassium 340mg 449mg Sunfish
Sodium 348mg 103mg Sunfish
Zinc 0.52mg 1.99mg Sunfish
Copper 0.065mg 0.385mg Sunfish
Manganese 0.08mg 0.897mg Sunfish
Selenium 38.8µg 16.2µg Croaker
Vitamin A 75IU 58IU Croaker
Vitamin A RAE 23µg 17µg Croaker
Vitamin C 0mg 1mg Sunfish
Vitamin B1 0.09mg 0.092mg Sunfish
Vitamin B2 0.13mg 0.085mg Croaker
Vitamin B3 4.3mg 1.462mg Croaker
Vitamin B5 0.74mg 0.865mg Sunfish
Vitamin B6 0.26mg 0.138mg Croaker
Folate 34µg 17µg Croaker
Vitamin B12 2.1µg 2.31µg Sunfish
Tryptophan 0.208mg 0.279mg Sunfish
Threonine 0.788mg 1.09mg Sunfish
Isoleucine 0.847mg 1.146mg Sunfish
Leucine 1.48mg 2.022mg Sunfish
Lysine 1.571mg 2.284mg Sunfish
Methionine 0.525mg 0.736mg Sunfish
Phenylalanine 0.742mg 0.971mg Sunfish
Valine 0.947mg 1.281mg Sunfish
Histidine 0.525mg 0.732mg Sunfish
Cholesterol 84mg 86mg Croaker
Saturated Fat 3.476g 0.178g Sunfish
Omega-3 - DHA 0.089g 0.092g Sunfish
Omega-3 - EPA 0.113g 0.047g Croaker
Omega-3 - DPA 0.079g 0.042g Croaker
Monounsaturated Fat 5.32g 0.15g Croaker
Polyunsaturated fat 2.917g 0.315g Croaker

Which food is preferable for your diet?

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

People also compare

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
41%
Croaker
36%
Sunfish
Minerals Daily Need Coverage Score
50%
Croaker
66%
Sunfish

Comparison summary

Which food contains less Sodium?
Sunfish
Sunfish contains less Sodium (difference - 245mg)
Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 3.298g)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food is lower in Cholesterol?
Croaker
Croaker is lower in Cholesterol (difference - 2mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( 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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/nutrients
  2. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.