Grouper fish vs Mahimahi - Health impact and Nutrition Comparison

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.

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

Grouper fish

3

:

1

Mahimahi

Contains more Fats +44.4%

Contains more Other +732%

Equal in Protein - 23.72

Equal in Water - 71.22

Grouper fish

Protein: 24.84 g

Fats: 1.3 g

Carbs: 0 g

Water: 73.36 g

Other: 0.5 g

Mahimahi

Protein: 23.72 g

Fats: 0.9 g

Carbs: 0 g

Water: 71.22 g

Other: 4.16 g

Contains more Fats +44.4%

Contains more Other +732%

Equal in Protein - 23.72

Equal in Water - 71.22

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

Grouper fish

2

:

1

Mahimahi

Contains more Monounsaturated Fat +72.9%

Contains more Polyunsaturated fat +91%

Contains less Saturated Fat -19.4%

Grouper fish

Saturated Fat: 0.299 g

Monounsaturated Fat: 0.268 g

Polyunsaturated fat: 0.403 g

Mahimahi

Saturated Fat: 0.241 g

Monounsaturated Fat: 0.155 g

Polyunsaturated fat: 0.211 g

Contains more Monounsaturated Fat +72.9%

Contains more Polyunsaturated fat +91%

Contains less Saturated 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" chart below show how much of the daily needs can be covered by 300 grams of the food

Grouper fish

2

:

6

Mahimahi

Contains more Calcium +10.5%

Contains less Sodium -53.1%

Contains more Iron +27.2%

Contains more Phosphorus +28%

Contains more Potassium +12.2%

Contains more Zinc +15.7%

Contains more Copper +17.8%

Equal in Calcium - 19

Equal in Magnesium - 38

Grouper fish

Mahimahi

Contains more Calcium +10.5%

Contains less Sodium -53.1%

Contains more Iron +27.2%

Contains more Phosphorus +28%

Contains more Potassium +12.2%

Contains more Zinc +15.7%

Contains more Copper +17.8%

Equal in Calcium - 19

Equal in Magnesium - 38

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" chart below show how much of the daily needs can be covered by 300 grams of the food

Grouper fish

3

:

4

Mahimahi

Contains more Vitamin B1 +252.2%

Contains more Folate +66.7%

Contains more Vitamin A +26.1%

Contains more Vitamin B2 +1316.7%

Contains more Vitamin B3 +1849.9%

Contains more Vitamin B6 +32%

Equal in Vitamin B5 - 0.865

Equal in Vitamin B12 - 0.69

Grouper fish

Mahimahi

Contains more Vitamin B1 +252.2%

Contains more Folate +66.7%

Contains more Vitamin A +26.1%

Contains more Vitamin B2 +1316.7%

Contains more Vitamin B3 +1849.9%

Contains more Vitamin B6 +32%

Equal in Vitamin B5 - 0.865

Equal in Vitamin B12 - 0.69

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/