Grouper fish vs. Bass — Health Impact and Nutrition 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

Fat type breakdown side-by-side comparison

Grouper fish

1

Saturated Fat: Sat. Fat 0.299 g

Monounsaturated Fat: Mono. Fat 0.268 g

Polyunsaturated fat: Poly. Fat 0.403 g

Bass

2

Saturated Fat: Sat. Fat 0.65 g

Monounsaturated Fat: Mono. Fat 0.846 g

Polyunsaturated fat: Poly. Fat 1.005 g

Contains less Sat. FatSaturated Fat

-54%

Contains more Mono. FatMonounsaturated Fat	+215.7%
Contains more Poly. FatPolyunsaturated fat	+149.4%

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

Carbohydrate type breakdown side-by-side comparison

Grouper fish

0

Bass

0

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

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.

Grouper fish

1

Bass

4

Contains more Vitamin AVitamin A

+58.7%

Contains more Vitamin B1Vitamin B1	+42%
Contains more Vitamin B2Vitamin B2	+516.7%
Contains more Vitamin B3Vitamin B3	+571.4%
Contains more Vitamin B12Vitamin B12	+539.1%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin B6 ~0.346mg

~equal in Vitamin K ~µg

~equal in Folate ~10µg

~equal in Choline ~mg

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

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.

Grouper fish

3

Bass

3

Contains more PotassiumPotassium	+44.8%
Contains more CopperCopper	+12.5%
Contains less SodiumSodium	-39.8%

Contains more MagnesiumMagnesium	+37.8%
Contains more PhosphorusPhosphorus	+77.6%
Contains more ManganeseManganese	+58.3%

~equal in Calcium ~19mg

~equal in Iron ~1.08mg

~equal in Zinc ~0.51mg

~equal in Selenium ~46.8µg

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.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

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).