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Grouper fish vs. Bass — Health Impact and Nutrition Comparison

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Article author photo Sveta Badalyan by Sveta Badalyan | Last updated on January 24, 2024
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Grouper fish
vs
Bass

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.

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

Macronutrient breakdown side-by-side comparison
Contains more Fats +130%
Contains more Other +84%
Equal in Protein - 22.73
Equal in Water - 73.36
25% 73%
Protein: 24.84 g
Fats: 1.3 g
Carbs: 0 g
Water: 73.36 g
Other: 0.5 g
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more Fats +130%
Contains more Other +84%
Equal in Protein - 22.73
Equal in Water - 73.36

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
Contains less Saturated Fat -54%
Contains more Monounsaturated Fat +215.7%
Contains more Polyunsaturated fat +149.4%
31% 28% 42%
Saturated Fat: 0.299 g
Monounsaturated Fat: 0.268 g
Polyunsaturated fat: 0.403 g
26% 34% 40%
Saturated Fat: 0.65 g
Monounsaturated Fat: 0.846 g
Polyunsaturated fat: 1.005 g
Contains less Saturated Fat -54%
Contains more Monounsaturated Fat +215.7%
Contains more Polyunsaturated 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

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.
:
4
Bass
Contains more Vitamin A +58.7%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +516.7%
Contains more Vitamin B3 +571.4%
Contains more Vitamin B12 +539.1%
Equal in Vitamin B5 - 0.865
Equal in Vitamin B6 - 0.346
Equal in Folate - 10
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 0% 0% 0% 21% 2% 8% 53% 81% 8% 87% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 0% 0%
Contains more Vitamin A +58.7%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +516.7%
Contains more Vitamin B3 +571.4%
Contains more Vitamin B12 +539.1%
Equal in Vitamin B5 - 0.865
Equal in Vitamin B6 - 0.346
Equal in Folate - 10

Minerals

Grouper fish is higher in potassium, calciumand copper, whereas bass is higher in magnesium, potassium, and manganese. They are equal in selenium, ironand 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.
Contains more Calcium +10.5%
Contains more Potassium +44.8%
Contains less Sodium -39.8%
Contains more Copper +12.5%
Contains more Magnesium +37.8%
Contains more Phosphorus +77.6%
Contains more Manganese +58.3%
Equal in Calcium - 19
Equal in Iron - 1.08
Equal in Zinc - 0.51
Equal in Selenium - 46.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 43% 27% 62% 42% 7% 14% 15% 2% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 37% 109% 29% 12% 14% 14% 3% 256%
Contains more Calcium +10.5%
Contains more Potassium +44.8%
Contains less Sodium -39.8%
Contains more Copper +12.5%
Contains more Magnesium +37.8%
Contains more Phosphorus +77.6%
Contains more Manganese +58.3%
Equal in Calcium - 19
Equal in Iron - 1.08
Equal in Zinc - 0.51
Equal in Selenium - 46.8

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

Section reviewed by cardiologist Astghik Grigoryan Article author photo 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).

Article author photo Sveta Badalyan
Education: General Medicine at YSMU
Last updated: January 24, 2024
Medically reviewed by Igor Bussel

Infographic

Grouper fish vs Bass 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.
Grouper fish Bass
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
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 Grouper fish Bass Opinion
Protein 24.84g 22.73g Grouper fish
Fats 1.3g 2.99g Bass
Calories 118kcal 124kcal Bass
Calcium 21mg 19mg Grouper fish
Iron 1.14mg 1.08mg Grouper fish
Magnesium 37mg 51mg Bass
Phosphorus 143mg 254mg Bass
Potassium 475mg 328mg Grouper fish
Sodium 53mg 88mg Grouper fish
Zinc 0.51mg 0.51mg
Copper 0.045mg 0.04mg Grouper fish
Manganese 0.012mg 0.019mg Bass
Selenium 46.8µg 46.8µg
Vitamin A 165IU 104IU Grouper fish
Vitamin A RAE 50µg 31µg Grouper fish
Vitamin B1 0.081mg 0.115mg Bass
Vitamin B2 0.006mg 0.037mg Bass
Vitamin B3 0.381mg 2.558mg Bass
Vitamin B5 0.87mg 0.865mg Grouper fish
Vitamin B6 0.35mg 0.346mg Grouper fish
Folate 10µg 10µg
Vitamin B12 0.69µg 4.41µg Bass
Tryptophan 0.278mg 0.255mg Grouper fish
Threonine 1.089mg 0.997mg Grouper fish
Isoleucine 1.145mg 1.047mg Grouper fish
Leucine 2.019mg 1.848mg Grouper fish
Lysine 2.282mg 2.088mg Grouper fish
Methionine 0.735mg 0.673mg Grouper fish
Phenylalanine 0.97mg 0.887mg Grouper fish
Valine 1.28mg 1.171mg Grouper fish
Histidine 0.731mg 0.669mg Grouper fish
Cholesterol 47mg 103mg Grouper fish
Saturated Fat 0.299g 0.65g Grouper fish
Omega-3 - DHA 0.213g 0.75g Bass
Omega-3 - EPA 0.035g 0.217g Bass
Omega-3 - DPA 0.017g Grouper fish
Monounsaturated Fat 0.268g 0.846g Bass
Polyunsaturated fat 0.403g 1.005g Bass

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grouper fish Bass
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
20%
Grouper fish
60%
Bass
Minerals Daily Need Coverage Score
47%
Grouper fish
52%
Bass

Comparison summary

Which food contains less Sodium?
Grouper fish
Grouper fish contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Grouper fish
Grouper fish is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Grouper fish
Grouper fish is lower in Saturated Fat (difference - 0.351g)
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 ($)
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. Grouper fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171963/nutrients
  2. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.