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  6. Croaker vs. Turbot

Croaker vs. Turbot — In-Depth Nutrition Comparison

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Summary of differences between Croaker and Turbot

  • Croaker has more Vitamin B3, Phosphorus, and Folate, while Turbot has more Vitamin B12, Selenium, and Magnesium.
  • Turbot covers your daily need of Vitamin B12 18% more than Croaker.
  • Croaker contains 4 times more Folate than Turbot. While Croaker contains 34µg of Folate, Turbot contains only 9µg.
  • The amount of Sodium in Turbot is lower.

These are the specific foods used in this comparison Fish, croaker, Atlantic, cooked, breaded and fried and Fish, turbot, european, cooked, dry heat.

Infographic

Croaker vs Turbot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.6% 30% 32% 22% 14% 93% 45% 10% 212%
Turbot
Turbot
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 6.9% 27% 17% 16% 7.6% 71% 25% 2.9% 255%
Contains more CalciumCalcium +39.1%
Contains more PotassiumPotassium +11.5%
Contains more IronIron +87%
Contains more CopperCopper +38.3%
Contains more ZincZinc +85.7%
Contains more PhosphorusPhosphorus +31.5%
Contains more ManganeseManganese +263.6%
Contains more MagnesiumMagnesium +54.8%
Contains less SodiumSodium -44.8%
Contains more SeleniumSelenium +20.6%

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% 4.5% 0% 0% 23% 30% 81% 44% 60% 263% 0% 26% 0%
Turbot
Turbot
2
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 5.7% 2.4% 0% 0% 19% 22% 50% 39% 56% 318% 0% 6.8% 0%
Contains more Vitamin AVitamin A +87.5%
Contains more Vitamin B1Vitamin B1 +18.4%
Contains more Vitamin B2Vitamin B2 +34%
Contains more Vitamin B3Vitamin B3 +60.5%
Contains more Vitamin B5Vitamin B5 +12.5%
Contains more FolateFolate +277.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +21%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.242mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Turbot
Turbot
3
21% 4% 70% 5%
Protein: 20.58 g
Fats: 3.78 g
Carbs: 0 g
Water: 70.45 g
Other: 5.19 g
Contains more FatsFats +235.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +13.1%
Contains more WaterWater +17.9%
Contains more OtherOther +183.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Croaker Turbot Opinion
Calories 221kcal 122kcal Croaker
Protein 18.2g 20.58g Turbot
Fats 12.67g 3.78g Croaker
Vitamin C 0mg 1.7mg Turbot
Net carbs 7.14g 0g Croaker
Carbs 7.54g 0g Croaker
Cholesterol 84mg 62mg Turbot
Magnesium 42mg 65mg Turbot
Calcium 32mg 23mg Croaker
Potassium 340mg 305mg Croaker
Iron 0.86mg 0.46mg Croaker
Fiber 0.4g 0g Croaker
Copper 0.065mg 0.047mg Croaker
Zinc 0.52mg 0.28mg Croaker
Phosphorus 217mg 165mg Croaker
Sodium 348mg 192mg Turbot
Vitamin A 75IU 40IU Croaker
Vitamin A 23µg 12µg Croaker
Manganese 0.08mg 0.022mg Croaker
Selenium 38.8µg 46.8µg Turbot
Vitamin B1 0.09mg 0.076mg Croaker
Vitamin B2 0.13mg 0.097mg Croaker
Vitamin B3 4.3mg 2.679mg Croaker
Vitamin B5 0.74mg 0.658mg Croaker
Vitamin B6 0.26mg 0.242mg Croaker
Vitamin B12 2.1µg 2.54µg Turbot
Folate 34µg 9µg Croaker
Saturated Fat 3.476g Turbot
Monounsaturated Fat 5.32g Croaker
Polyunsaturated fat 2.917g Croaker
Tryptophan 0.208mg 0.23mg Turbot
Threonine 0.788mg 0.902mg Turbot
Isoleucine 0.847mg 0.948mg Turbot
Leucine 1.48mg 1.672mg Turbot
Lysine 1.571mg 1.89mg Turbot
Methionine 0.525mg 0.609mg Turbot
Phenylalanine 0.742mg 0.803mg Turbot
Valine 0.947mg 1.06mg Turbot
Histidine 0.525mg 0.606mg Turbot
Omega-3 - EPA 0.113g Croaker
Omega-3 - DHA 0.089g Croaker
Omega-3 - DPA 0.079g Croaker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Croaker Turbot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
41%
Croaker
40%
Turbot
Minerals Daily Need Coverage Score
50%
Croaker
47%
Turbot

Comparison summary

Which food is lower in Cholesterol?
Turbot
Turbot is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Turbot
Turbot contains less Sodium (difference - 156mg)
Which food is lower in Saturated Fat?
Turbot
Turbot is lower in Saturated Fat (difference - 3.476g)
Which food is richer in minerals?
Croaker
Croaker is relatively richer in minerals
Which food is richer in vitamins?
Croaker
Croaker is relatively richer in vitamins
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 ($)

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. Turbot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174245/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.