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  6. Croaker vs. Whitefish

Croaker vs. Whitefish — In-Depth Nutrition Comparison

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The main differences between croaker and whitefish

  • Croaker has more vitamin B12 and selenium; however, whitefish has more phosphorus, zinc, vitamin B1, and vitamin B6.
  • Daily need coverage for vitamin B12 for croaker is 48% higher.
  • Whitefish has 5 times less sodium than croaker. Croaker has 348mg of sodium, while whitefish has 65mg.

Food types used in this article are Fish, croaker, Atlantic, cooked, breaded, and fried and Fish, whitefish, mixed species, cooked, dry heat.

Infographic

Croaker vs Whitefish 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more IronIron +83%
Contains more SeleniumSelenium +139.5%
Contains more PotassiumPotassium +19.4%
Contains more CopperCopper +41.5%
Contains more ZincZinc +144.2%
Contains more PhosphorusPhosphorus +59.4%
Contains less SodiumSodium -81.3%
~equal in Magnesium ~42mg
~equal in Calcium ~33mg
~equal in Manganese ~0.086mg

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% 7.7% 0% 0% 23% 30% 81% 44% 60% 263% 0% 26% 0%
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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more Vitamin B12Vitamin B12 +118.8%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +69.6%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B6Vitamin B6 +33.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Croaker Whitefish DV% diff.
Vitamin B12 2.1µg 0.96µg 48%
Selenium 38.8µg 16.2µg 41%
Phosphorus 217mg 346mg 18%
Protein 18.2g 24.47g 13%
Sodium 348mg 65mg 12%
Saturated fat 3.476g 1.162g 11%
Fats 12.67g 7.51g 8%
Zinc 0.52mg 1.27mg 7%
Monounsaturated fat 5.32g 2.559g 7%
Vitamin B6 0.26mg 0.346mg 7%
Vitamin B1 0.09mg 0.171mg 7%
Iron 0.86mg 0.47mg 5%
Folate 34µg 17µg 4%
Copper 0.065mg 0.092mg 3%
Vitamin B5 0.74mg 0.865mg 3%
Carbs 7.54g 0g 3%
Vitamin B3 4.3mg 3.846mg 3%
Vitamin B2 0.13mg 0.154mg 2%
Calories 221kcal 172kcal 2%
Vitamin A 23µg 39µg 2%
Fiber 0.4g 0g 2%
Potassium 340mg 406mg 2%
Cholesterol 84mg 77mg 2%
Polyunsaturated fat 2.917g 2.755g 1%
Net carbs 7.14g 0g N/A
Magnesium 42mg 42mg 0%
Calcium 32mg 33mg 0%
Manganese 0.08mg 0.086mg 0%
Tryptophan 0.208mg 0.274mg 0%
Threonine 0.788mg 1.073mg 0%
Isoleucine 0.847mg 1.128mg 0%
Leucine 1.48mg 1.989mg 0%
Lysine 1.571mg 2.248mg 0%
Methionine 0.525mg 0.724mg 0%
Phenylalanine 0.742mg 0.955mg 0%
Valine 0.947mg 1.261mg 0%
Histidine 0.525mg 0.721mg 0%
Omega-3 - EPA 0.113g 0.406g N/A
Omega-3 - DHA 0.089g 1.206g N/A
Omega-3 - DPA 0.079g 0.209g N/A

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
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more FatsFats +68.7%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +34.5%
Contains more OtherOther +60.1%
~equal in Water ~65.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 45% 25%
Saturated fat: Sat. Fat 3.476 g
Monounsaturated fat: Mono. Fat 5.32 g
Polyunsaturated fat: Poly. Fat 2.917 g
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains more Mono. FatMonounsaturated fat +107.9%
Contains less Sat. FatSaturated fat -66.6%
~equal in Polyunsaturated fat ~2.755g

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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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.