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  6. Grouper fish vs. Mahimahi

Grouper fish vs. Mahimahi — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on February 08, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel

Table of contents

  1. Introduction
    1. Actual differences
      1. Nutrition
        1. Protein
          1. Fat
            1. Calories
              1. Minerals
                1. Vitamins
                2. Health impact
                  1. Cardiovascular health
                  2. Health risks
                    1. References
                      Grouper fish
                      vs
                      Mahimahi

                      Summary

                      Grouper and mahi mahi have many differences in nutritional content. Grouper is higher in protein, fat, vitamin B1, and calories. Mahi mahi contains more cholesterol, vitamin A, and fewer calories. Two species promote heart health.

                      Table of contents

                      1. Introduction
                        1. Actual differences
                          1. Nutrition
                            1. Protein
                              1. Fat
                                1. Calories
                                  1. Minerals
                                    1. Vitamins
                                    2. Health impact
                                      1. Cardiovascular health
                                      2. Health risks
                                        1. References

                                          Introduction

                                          Grouper and mahi mahi are two of the most famous fishes in the world. In this article, we will compare these species, focusing on their nutritional composition and health impact and showing their actual differences.

                                          Actual differences

                                          Grouper (1) is a freshwater fish from the Serranidae family. This fish is usually widespread in the Gulf of Mexico and the coasts of South America. Grouper has a mild, a bit sweet taste. Grouper has a broader range of cooking methods: it is usually consumed in baked, broiled, fried, grilled, or steamed forms.

                                          Mahi mahi (2), a predatory fish with striking yellow or green coloring, is primarily found in Hawaii. In contrast to grouper, mahi mahi has a flavor that is not fishy. Typically, it is fried with spices, herbs, and lemon. The fish is found in the Caribbean Sea and the Gulf of Mexico. However, it is offered and accessible everywhere.

                                          Nutrition

                                          Here we will discuss the macronutrient, mineral, and vitamin composition of grouper and mahi mahi. Both of them do not provide any amounts of carbs.

                                          Macronutrient Comparison

                                          Macronutrient breakdown side-by-side comparison
                                          25% 73%
                                          Protein: 24.84 g
                                          Fats: 1.3 g
                                          Carbs: 0 g
                                          Water: 73.36 g
                                          Other: 0.5 g
                                          24% 71% 4%
                                          Protein: 23.72 g
                                          Fats: 0.9 g
                                          Carbs: 0 g
                                          Water: 71.22 g
                                          Other: 4.16 g
                                          Contains more FatsFats +44.4%
                                          Contains more OtherOther +732%
                                          ~equal in Protein ~23.72g
                                          ~equal in Carbs ~0g
                                          ~equal in Water ~71.22g

                                          Protein

                                          Mahi mahi is higher in protein than grouper. It provides 23.7g of protein per 100g, while the same amount of grouper has 19.4g.

                                          Both contain many essential amino acids, such as lysine, histidine, and phenylalanine.

                                          Fat

                                          Grouper is higher in fats than mahi mahi. It is richer in both saturated and unsaturated fats. Grouper is an excellent source of omega-3 fatty acids.

                                          Surprisingly, mahi mahi is 57mg higher in cholesterol than grouper.

                                          Fat Type Comparison

                                          Fat type breakdown side-by-side comparison
                                          31% 28% 42%
                                          Saturated fat: Sat. Fat 0.299 g
                                          Monounsaturated fat: Mono. Fat 0.268 g
                                          Polyunsaturated fat: Poly. Fat 0.403 g
                                          40% 26% 35%
                                          Saturated fat: Sat. Fat 0.241 g
                                          Monounsaturated fat: Mono. Fat 0.155 g
                                          Polyunsaturated fat: Poly. Fat 0.211 g
                                          Contains more Mono. FatMonounsaturated fat +72.9%
                                          Contains more Poly. FatPolyunsaturated fat +91%
                                          Contains less Sat. FatSaturated fat -19.4%

                                          Calories

                                          Grouper and mahi mahi are classified as low-calorie foods. Due to its higher protein composition, mahi mahi provides more calories than grouper. It has 17 more calories per 100g serving.

                                          Minerals

                                          The winner in this section is mahi mahi.

                                          Grouper provides more calcium and less sodium than mahi mahi. Mahi mahi contains more iron, phosphorus, and potassium. Mahi mahi is rich in mercury, while grouper is low in it.

                                          Check the mineral comparison chart below for a visual representation of the distribution of minerals.

                                          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 26% 6.3% 42% 43% 15% 14% 61% 6.9% 1.6% 255%
                                          Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 5.7% 47% 54% 18% 16% 78% 15% 2.5% 255%
                                          Contains less SodiumSodium -53.1%
                                          Contains more PotassiumPotassium +12.2%
                                          Contains more IronIron +27.2%
                                          Contains more CopperCopper +17.8%
                                          Contains more ZincZinc +15.7%
                                          Contains more PhosphorusPhosphorus +28%
                                          Contains more ManganeseManganese +58.3%
                                          ~equal in Magnesium ~38mg
                                          ~equal in Calcium ~19mg
                                          ~equal in Selenium ~46.8µg

                                          Vitamins

                                          In general, mahi mahi has a higher vitamin content. Grouper is richer in vitamins B1 and folate. Mahi mahi contains higher amounts of vitamin B12.

                                          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% 17% 0% 0% 20% 1.4% 7.1% 52% 81% 86% 0% 7.5% 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% 21% 0% 0% 5.8% 20% 139% 52% 107% 86% 0% 4.5% 0%
                                          Contains more Vitamin B1Vitamin B1 +252.2%
                                          Contains more FolateFolate +66.7%
                                          Contains more Vitamin AVitamin A +24%
                                          Contains more Vitamin B2Vitamin B2 +1316.7%
                                          Contains more Vitamin B3Vitamin B3 +1849.9%
                                          Contains more Vitamin B6Vitamin B6 +32%
                                          ~equal in Vitamin C ~0mg
                                          ~equal in Vitamin E ~mg
                                          ~equal in Vitamin D ~µg
                                          ~equal in Vitamin B5 ~0.865mg
                                          ~equal in Vitamin B12 ~0.69µg
                                          ~equal in Vitamin K ~µg
                                          ~equal in Choline ~mg

                                          Health impact

                                          Cardiovascular health

                                          Grouper and mahi mahi consumption is connected to lower cardiovascular disease risk (3). This is due to omega-3 and omega-6 fatty acid composition. These two compounds are long-chain essential fatty acids that are not produced in the human organism. Hence we must get them with the food we eat. Research shows that the risk of heart disease increases when there is no balance between omega-6 and omega-3 fatty acid concentrations in the blood flow (4). Mahi mahi and grouper boost omega-3 levels in the bloodstream of those with higher omega-6 levels (5) (6).

                                          Health risks

                                          Mahi mahi and grouper are considered foods with moderate quantities of mercury. While this mineral is not harmful to healthy middle-aged persons, it can harm kids, teenagers, and pregnant women. (7). To minimize mercury poisoning, limit your fish intake.

                                          References

                                          1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171962/nutrients
                                          2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171959/nutrients
                                          3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/
                                          4. https://pubmed.ncbi.nlm.nih.gov/34371930/
                                          5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7990530/
                                          6. https://pubmed.ncbi.nlm.nih.gov/23351633/
                                          7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954077/
                                          Article author photo Ani Harutyunyan
                                          Education: General Medicine at YSMU
                                          Last updated: February 08, 2023
                                          Medically reviewed by Igor Bussel

                                          Infographic

                                          Grouper fish vs Mahimahi infographic
                                          Infographic link

                                          All nutrients comparison - raw data values

                                          Nutrient Grouper fish Mahimahi DV% diff.
                                          Vitamin B3 0.381mg 7.429mg 44%
                                          Cholesterol 47mg 94mg 16%
                                          Vitamin B6 0.35mg 0.462mg 9%
                                          Phosphorus 143mg 183mg 6%
                                          Vitamin B2 0.006mg 0.085mg 6%
                                          Vitamin B1 0.081mg 0.023mg 5%
                                          Iron 1.14mg 1.45mg 4%
                                          Sodium 53mg 113mg 3%
                                          Protein 24.84g 23.72g 2%
                                          Potassium 475mg 533mg 2%
                                          Vitamin A 50µg 62µg 1%
                                          Polyunsaturated fat 0.403g 0.211g 1%
                                          Folate 10µg 6µg 1%
                                          Zinc 0.51mg 0.59mg 1%
                                          Copper 0.045mg 0.053mg 1%
                                          Fats 1.3g 0.9g 1%
                                          Calories 118kcal 109kcal 0%
                                          Magnesium 37mg 38mg 0%
                                          Calcium 21mg 19mg 0%
                                          Manganese 0.012mg 0.019mg 0%
                                          Selenium 46.8µg 46.8µg 0%
                                          Vitamin B5 0.87mg 0.865mg 0%
                                          Vitamin B12 0.69µg 0.69µg 0%
                                          Saturated fat 0.299g 0.241g 0%
                                          Monounsaturated fat 0.268g 0.155g 0%
                                          Tryptophan 0.278mg 0.266mg 0%
                                          Threonine 1.089mg 1.04mg 0%
                                          Isoleucine 1.145mg 1.093mg 0%
                                          Leucine 2.019mg 1.928mg 0%
                                          Lysine 2.282mg 2.178mg 0%
                                          Methionine 0.735mg 0.702mg 0%
                                          Phenylalanine 0.97mg 0.926mg 0%
                                          Valine 1.28mg 1.222mg 0%
                                          Histidine 0.731mg 0.698mg 0%
                                          Omega-3 - EPA 0.035g 0.026g N/A
                                          Omega-3 - DHA 0.213g 0.113g N/A
                                          Omega-3 - DPA 0.017g 0.012g N/A

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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. Grouper fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171963/nutrients
                                          2. Mahimahi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171992/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.