Bass vs. Grouper fish — Health Impact and Nutrition Comparison
Summary
Grouper fish is high in potassium, calcium, copper, vitamin A, and protein. On the other hand, bass is high in potassium, magnesium, vitamins B2, B3, and B12. Grouper fish provides fewer calories, sodium, cholesterol, and saturated fats. In comparison to grouper fish, bass provides more polyunsaturated and monounsaturated fats.
Table of contents
Introduction
In this article, we will discuss the dissimilarities between grouper fish and bass and what impacts these differences have on health.
Classification
Grouper fish and bass belong to the order Perciformes. Grouper fish belongs to the family Serranidae, subfamily Epinephelinae. Bass belongs to the family Centrarchidae, genus Micropterus.
Appearance
Bass vary in size, color, fins, and other characteristics. Bass fish can have several fin types, including anal, caudal, pelvic, and dorsal fins. All varieties of bass have distinctive colors, and their colors change depending on their environments. Typically, all bass species are a similar shade of green with horizontal blotches.
The size of grouper fish varies by species. A grouper is a fish with a huge mouth. Groupers are found in warm waters and frequently have bland colors of green or brown, although certain species may have brighter ones. For example, the Nassau grouper (Epinephelus striatus) is known for its capacity to switch between various color patterns.
Taste
The flavor of grouper fish is mild and delicate. Grouper fish have a thick and flaky texture. Bass has different tastes but often has a clean, somewhat earthy, and slightly sweet taste. Bass has a medium to firm texture.
Varieties
There are two main types of bass: black bass and temperate bass. Black bass includes largemouth, smallmouth, spotted, Guadalupe, and other species. Striped, white, and yellow bass are the types of temperate bass.
Grouper fish have many species. The common types are Black, Red, Yellowedge, Nassau, Yellowfin, and Tiger Grouper.
Nutrition
In this part of the article, we will discuss the nutritional values of grouper fish and bass.
Macronutrients and Calories
Compared to bass, grouper fish are higher in protein. On the other hand, bass is higher in fat content and calories. Both are carb-free.
Macronutrient Comparison
Calories
Compared to grouper fish, the bass is higher in calories. A hundred grams of grouper fish contains 118 calories, whereas the same amount of bass provides 124 calories.
Protein
Grouper fish is slightly high in protein. A hundred grams of grouper fish contains 24.84g of protein, whereas bass provides 22.73g. However, both are good sources of protein.
Fats
Compared to grouper fish, bass is higher in fats. A hundred grams of grouper contains 1.3g of fats. Bass provides 2.99g of fats per hundred grams. Bass is higher in monounsaturated and polyunsaturated fats. On the other hand, grouper fish contains less saturated fats.
Fat Type Comparison
Omega-3 Fatty acids
Bass provides more omega-3 fatty acids. Bass contains over 3.5 times more omega-3 DHA and six times more EPA. Grouper fish, on the other hand, is high in omega-3 DPA.
Carbohydrates
Grouper fish and bass do not contain carbohydrates.
Carbohydrate type comparison
Cholesterol
Bass contains over two times more cholesterol. A hundred grams of grouper fish contain 47 mg of cholesterol, whereas bass provides 103 mg.
Vitamins
Grouper fish and bass are not good sources of vitamins. Grouper fish is high in vitamin A. A hundred grams of grouper fish contains 165 IU of vitamin A, whereas bass provides 104 IU. On the other hand, bass is higher in vitamins B1, B2, B3, and B12. A hundred grams of bass contains 2.558mg of vitamin B3 and 4.41mg of B12. A hundred grams of grouper fish provides 0.381mg of vitamin B3 and 0.69mg of B12. Grouper fish and bass are equal in vitamins B5, B6, and folate.
Vitamin Comparison
Minerals
Grouper fish is higher in potassium, calcium, and copper, whereas bass is higher in magnesium, potassium, and manganese. They are equal in selenium, iron, and zinc.
Grouper fish contains less sodium. Per 100g, it provides 53 mg of sodium, whereas bass contains 88 mg.
Mineral Comparison
Mercury
The quantity of mercury in seafood varies according to species and environmental pollution. For example, grouper fish have more mercury content than bass. Grouper fish have a mercury concentration mean (PPM) of 0.448. On the other hand, bass(black, saltwater) has a PPM of 0.167. Chilean bass has a PPM of 0.354(1).
Glycemic Index
Grouper fish and bass are classified as low glycemic index foods because they contain no carbohydrates. The glycemic indexes of both foods are 0.
Acidity
Grouper fish has a pH level of 6.5-8.5(2). The pH level for bass is 6.5-8.5(3). Another way to determine the acidity of foods is the potential renal acid load or PRAL. The PRAL value of grouper fish is 6.3, while the bass has a PRAL value 12.1. Both are acidic. It shows that bass is significantly more acid-producing than grouper fish.
Weight Loss & Diets
Grouper fish and bass are not considered vegan or vegetarian but can be part of the pescetarian diet.
Both grouper fish and bass are acceptable for the Paleo diet.
Grouper fish and bass are excellent choices for the keto diet, as they are carb-free.
Grouper fish and bass are allowed in the Mediterranean diet.
Health Benefits
Cardiovascular Health
Both grouper fish and bass contain omega-3 fatty acids, which have anti-inflammatory and inflammation-resolving effects. They also may help to reduce LDL (bad cholesterol) levels in the blood, the high amount of which is one of the main reasons for the development of atherosclerosis (4)․
It should be noted that moderate decreases in blood pressure occur with considerably higher dosages of omega-3 fatty acids. Fish is recommended by the American Heart Association to be consumed twice a week (5.6).
In conclusion, consuming fish is linked to a lower risk of coronary artery disease, stroke, and cardiovascular mortality (7).
Diabetes
Because grouper fish and bass do not contain carbs, they have minimal to no influence on blood glucose levels after intake.
According to the hypothesis, eating fatty fish, such as grouper fish and bass, lowers the incidence of type 2 diabetes.
The other research has not shown links between the incidence of type 2 diabetes and various fish species consumption(8).
In addition, grouper fish is a good source of fatty acids, vitamins, and minerals. These components may improve glucose tolerance by enhancing pancreatic beta-cell insulin production and decreasing insulin resistance(9).
Moreover, grouper fish consumption may lower the level of blood glucose.
Pregnancy
Seafood low in mercury may be a regular part of your healthy eating plan during pregnancy. As mentioned above, black sea bass has the lowest mercury level. So, black sea bass is the best choice for pregnant women. However, Chilean bass and grouper fish do not contain high levels of mercury and can be part of an eating plan during pregnancy in moderate amounts(10).
Sources
- https://www.fda.gov/food/
- https://iopscience.iop.org/
- https://efotg.sc.egov.usda.gov
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/
- https://pubmed.ncbi.nlm.nih.gov/25720716/
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
- https://pubmed.ncbi.nlm.nih.gov/32207773/
- https://www.ncbi.nlm.nih.gov/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8717162/
- https://www.fda.gov/food/
Infographic
Comparison summary table
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar | 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 | |
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Opinion |
| Protein | 22.73g | 24.84g |
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| Fats | 2.99g | 1.3g |
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| Calories | 124kcal | 118kcal |
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| Calcium | 19mg | 21mg |
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| Iron | 1.08mg | 1.14mg |
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| Magnesium | 51mg | 37mg |
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| Phosphorus | 254mg | 143mg |
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| Potassium | 328mg | 475mg |
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| Sodium | 88mg | 53mg |
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| Zinc | 0.51mg | 0.51mg | |
| Copper | 0.04mg | 0.045mg |
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| Manganese | 0.019mg | 0.012mg |
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| Selenium | 46.8µg | 46.8µg | |
| Vitamin A | 104IU | 165IU |
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| Vitamin A RAE | 31µg | 50µg |
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| Vitamin B1 | 0.115mg | 0.081mg |
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| Vitamin B2 | 0.037mg | 0.006mg |
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| Vitamin B3 | 2.558mg | 0.381mg |
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| Vitamin B5 | 0.865mg | 0.87mg |
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| Vitamin B6 | 0.346mg | 0.35mg |
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| Folate | 10µg | 10µg | |
| Vitamin B12 | 4.41µg | 0.69µg |
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| Tryptophan | 0.255mg | 0.278mg |
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| Threonine | 0.997mg | 1.089mg |
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| Isoleucine | 1.047mg | 1.145mg |
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| Leucine | 1.848mg | 2.019mg |
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| Lysine | 2.088mg | 2.282mg |
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| Methionine | 0.673mg | 0.735mg |
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| Phenylalanine | 0.887mg | 0.97mg |
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| Valine | 1.171mg | 1.28mg |
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| Histidine | 0.669mg | 0.731mg |
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| Cholesterol | 103mg | 47mg |
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| Saturated Fat | 0.65g | 0.299g |
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| Omega-3 - DHA | 0.75g | 0.213g |
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| Omega-3 - EPA | 0.217g | 0.035g |
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| Omega-3 - DPA | 0.017g |
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| Monounsaturated Fat | 0.846g | 0.268g |
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| Polyunsaturated fat | 1.005g | 0.403g |
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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.
- Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/nutrients
- Grouper fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171963/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.