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Croaker vs. Whiting — Health Impact and Nutrition Comparison

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on July 17, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan

Table of contents

  1. Introduction
    1. What's The Actual Difference?
      1. NUTRITION
        1. Calories
          1. Minerals
            1. Vitamins
              1. Macronutrients
                1. Fats
                  1. Cholesterol
                    1. Protein
                    2. HEALTH IMPACT
                      1. Health Benefits
                      2. References
                        Croaker
                        vs
                        Whiting

                        Summary

                        Croaker provides more Vitamin B3, B6, B5, B1, magnesium, and iron than Pacific Whiting. Also, it has more sodium.

                        On the other hand, whiting contains more Vitamin A, D, and calcium. Whiting is lower in saturated fat. 

                        Table of contents

                        1. Introduction
                          1. What's The Actual Difference?
                            1. NUTRITION
                              1. Calories
                                1. Minerals
                                  1. Vitamins
                                    1. Macronutrients
                                      1. Fats
                                        1. Cholesterol
                                          1. Protein
                                          2. HEALTH IMPACT
                                            1. Health Benefits
                                            2. References

                                              Introduction

                                              We'll discuss the main differences between croaker fish and whiting, focusing on their nutritional content and health impact.

                                              What's The Actual Difference?

                                              Whiting or Pacific whiting belongs to the Merlangius family, while Atlantic croaker belongs to the Sciaenidae family, closely related to the black drum and silver perch.

                                              The Pacific whiting is a silvery fish with black specks on its back that can reach 1.4 pounds and 3 feet in length. Pacific whiting flesh is white, soft and mildly sweet. Atlantic croaker is about 12 inches; it is a lean, full-flavored fish with an almost sweet flavor. The flesh is firm, like that of a black drum.

                                              NUTRITION

                                              The food types discussed in this article are cooked croaker and cooked whiting. To better understand the difference between these two fishes, look at our nutrition infographic at the bottom of the page.

                                              Calories

                                              Both croaker fish and whiting are considered moderate-calories foods.

                                              Croaker has 221 calories per 100g, and Whiting has 116 calories per 100g.

                                              Minerals

                                              Whiting is relatively richer in minerals than croaker. It is richer in calcium, phosphorus, manganese, and potassium and has less sodium.

                                              On the other hand, a croaker contains more magnesium, copper, and iron.

                                              Both fishes contain equal amounts of zinc and selenium.

                                              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 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
                                              Contains more MagnesiumMagnesium +55.6%
                                              Contains more IronIron +104.8%
                                              Contains more CopperCopper +62.5%
                                              Contains more CalciumCalcium +93.8%
                                              Contains more PotassiumPotassium +27.6%
                                              Contains more PhosphorusPhosphorus +31.3%
                                              Contains less SodiumSodium -62.1%
                                              Contains more ManganeseManganese +62.5%
                                              ~equal in Zinc ~0.53mg
                                              ~equal in Selenium ~41.1µg

                                              Vitamins

                                              Croaker has more vitamins than whiting fish. It provides more Vitamin B1, B5, B2, B3, and folate than whiting fish.

                                              Whiting has more  Vitamin A, E, B12, and D.

                                              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% 7.6% 27% 17% 14% 31% 15% 42% 325% 0.25% 11% 45%
                                              Contains more Vitamin B1Vitamin B1 +32.4%
                                              Contains more Vitamin B2Vitamin B2 +116.7%
                                              Contains more Vitamin B3Vitamin B3 +157.5%
                                              Contains more Vitamin B5Vitamin B5 +196%
                                              Contains more Vitamin B6Vitamin B6 +44.4%
                                              Contains more FolateFolate +126.7%
                                              Contains more Vitamin AVitamin A +65.2%
                                              Contains more Vitamin B12Vitamin B12 +23.8%
                                              ~equal in Vitamin C ~0mg

                                              Macronutrients

                                              Whiting fish is richer in water. This is why the croaker may seem to have a more solid texture. Croaker is notably richer in fats, while whiting contains more protein. Please check the chart shown below and read about these nutrients in detail in the corresponding sections. 

                                              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
                                              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 +649.7%
                                              Contains more CarbsCarbs +∞%
                                              Contains more OtherOther +1425%
                                              Contains more ProteinProtein +29%
                                              Contains more WaterWater +25%

                                              Fats

                                              Croaker has 12 times more fat than Whiting. It is significantly richer in all types of fats - saturated and unsaturated. 

                                              Cholesterol

                                              Cooked croaker and whiting have equal amounts of cholesterol: both provide 84mg of cholesterol per 100g. 

                                              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
                                              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 +1095.5%
                                              Contains more Poly. FatPolyunsaturated fat +396.9%
                                              Contains less Sat. FatSaturated fat -88.5%

                                              Protein

                                              Whiting is 5g richer in protein than croaker: croaker contains 18.2 g, and whiting has 23.5g of protein per 100g. Both have essential amino acids, such as lysine, histidine, and phenylalanine.

                                              HEALTH IMPACT

                                              Health Benefits

                                              Croaker fish and whiting both have high omega-3 and omega-6 fatty acids. These two compounds may benefit cardiovascular, eye, and immune system function [1]. According to research, omega-3 fatty acids may reduce blood clotting, lower blood pressure and the risk of heart failure, and lower triglycerides [2]. Studies show [3] that omega-3-rich fish bioactive proteins, peptides, or protein hydrolysates have immunomodulatory properties.

                                              Whiting fish is higher in selenium. Studies show that selenium may help improve your immune response, and a deficiency may negatively affect immune cells and their function [4].

                                              References

                                              1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742725/
                                              2. https://pubmed.ncbi.nlm.nih.gov/34371930/
                                              3. https://www.mdpi.com/1422-0067/20/20/5028
                                              4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3723386/
                                              Article author photo Elen Khachatrian
                                              Education: Nutrition & Microbiology at YSU
                                              Last updated: July 17, 2023
                                              Medically reviewed by Ani Harutyunyan

                                              Infographic

                                              Croaker 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.
                                              Croaker Whiting
                                              Lower in Sodium ok
                                              Lower in Saturated fat ok
                                              Lower in Sugar ok
                                              Lower in Cholesterol Equal
                                              Lower in Glycemic Index Equal
                                              Lower in price Equal
                                              Rich in minerals Equal
                                              Rich in vitamins Equal

                                              All nutrients comparison - raw data values

                                              Nutrient Croaker Whiting DV% diff.
                                              Vitamin B12 2.1µg 2.6µg 21%
                                              Fats 12.67g 1.69g 17%
                                              Polyunsaturated fat 2.917g 0.587g 16%
                                              Vitamin B3 4.3mg 1.67mg 16%
                                              Choline 83.3mg 15%
                                              Saturated fat 3.476g 0.4g 14%
                                              Monounsaturated fat 5.32g 0.445g 12%
                                              Protein 18.2g 23.48g 11%
                                              Vitamin B5 0.74mg 0.25mg 10%
                                              Phosphorus 217mg 285mg 10%
                                              Sodium 348mg 132mg 9%
                                              Vitamin D 73IU 9%
                                              Vitamin D 1.8µg 9%
                                              Iron 0.86mg 0.42mg 6%
                                              Vitamin B6 0.26mg 0.18mg 6%
                                              Calories 221kcal 116kcal 5%
                                              Folate 34µg 15µg 5%
                                              Vitamin B2 0.13mg 0.06mg 5%
                                              Selenium 38.8µg 41.1µg 4%
                                              Magnesium 42mg 27mg 4%
                                              Vitamin E 0.38mg 3%
                                              Potassium 340mg 434mg 3%
                                              Calcium 32mg 62mg 3%
                                              Carbs 7.54g 0g 3%
                                              Copper 0.065mg 0.04mg 3%
                                              Fiber 0.4g 0g 2%
                                              Vitamin A 23µg 38µg 2%
                                              Vitamin B1 0.09mg 0.068mg 2%
                                              Manganese 0.08mg 0.13mg 2%
                                              Net carbs 7.14g 0g N/A
                                              Cholesterol 84mg 84mg 0%
                                              Zinc 0.52mg 0.53mg 0%
                                              Vitamin K 0.1µg 0%
                                              Tryptophan 0.208mg 0.263mg 0%
                                              Threonine 0.788mg 1.029mg 0%
                                              Isoleucine 0.847mg 1.082mg 0%
                                              Leucine 1.48mg 1.908mg 0%
                                              Lysine 1.571mg 2.156mg 0%
                                              Methionine 0.525mg 0.695mg 0%
                                              Phenylalanine 0.742mg 0.917mg 0%
                                              Valine 0.947mg 1.21mg 0%
                                              Histidine 0.525mg 0.691mg 0%
                                              Omega-3 - EPA 0.113g 0.283g N/A
                                              Omega-3 - DHA 0.089g 0.235g N/A
                                              Omega-3 - DPA 0.079g 0.017g N/A

                                              Which food is preferable for your diet?

                                              ok
                                              ok
                                              is better in case of low diet
                                              Croaker Whiting
                                              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
                                              42%
                                              Whiting
                                              Minerals Daily Need Coverage Score
                                              50%
                                              Croaker
                                              50%
                                              Whiting

                                              Comparison summary

                                              Which food contains less Sodium?
                                              Whiting
                                              Whiting contains less Sodium (difference - 216mg)
                                              Which food is lower in Saturated fat?
                                              Whiting
                                              Whiting is lower in Saturated fat (difference - 3.076g)
                                              Which food is lower in Sugar?
                                              Croaker
                                              Croaker is lower in Sugar (difference - 0g)
                                              Which food contains less Cholesterol?
                                              ?
                                              The foods are relatively equal in Cholesterol (84 mg)
                                              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 minerals?
                                              ?
                                              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.
                                              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. 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.