Grouper vs. Whitefish — In-Depth Nutrition Comparison

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A recap on the differences between grouper and whitefish

Grouper has more selenium and iron; however, whitefish is higher in phosphorus, vitamin B3, vitamin B2, vitamin B12, fats, vitamin B1, and zinc.
Grouper covers your daily selenium needs 56% more than whitefish.
Whitefish contains 2 times less iron than grouper. Grouper contains 1.14mg of iron, while whitefish contains 0.47mg.
Grouper has less cholesterol.

Food varieties used in this article are Fish, grouper, mixed species, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Grouper

Whitefish

Contains more PotassiumPotassium	+17%
Contains more IronIron	+142.6%
Contains less SodiumSodium	-18.5%
Contains more SeleniumSelenium	+188.9%

Contains more MagnesiumMagnesium	+13.5%
Contains more CalciumCalcium	+57.1%
Contains more CopperCopper	+104.4%
Contains more ZincZinc	+149%
Contains more PhosphorusPhosphorus	+142%
Contains more ManganeseManganese	+616.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Grouper

Whitefish

Contains more Vitamin AVitamin A

+28.2%

Contains more Vitamin B1Vitamin B1	+111.1%
Contains more Vitamin B2Vitamin B2	+2466.7%
Contains more Vitamin B3Vitamin B3	+909.4%
Contains more Vitamin B12Vitamin B12	+39.1%
Contains more FolateFolate	+70%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin B6 ~0.346mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.8µg	16.2µg	56%
Phosphorus	143mg	346mg	29%
Vitamin B3	0.381mg	3.846mg	22%
Polyunsaturated fat	0.403g	2.755g	16%
Vitamin B2	0.006mg	0.154mg	11%
Vitamin B12	0.69µg	0.96µg	11%
Fats	1.3g	7.51g	10%
Cholesterol	47mg	77mg	10%
Iron	1.14mg	0.47mg	8%
Vitamin B1	0.081mg	0.171mg	8%
Zinc	0.51mg	1.27mg	7%
Monounsaturated fat	0.268g	2.559g	6%
Copper	0.045mg	0.092mg	5%
Saturated fat	0.299g	1.162g	4%
Calories	118kcal	172kcal	3%
Manganese	0.012mg	0.086mg	3%
Potassium	475mg	406mg	2%
Folate	10µg	17µg	2%
Protein	24.84g	24.47g	1%
Magnesium	37mg	42mg	1%
Calcium	21mg	33mg	1%
Sodium	53mg	65mg	1%
Vitamin A	50µg	39µg	1%
Protein per 100 calories	21g	14g	N/A
Calories per 10 g protein	48kcal	70kcal	N/A
Weight per 100 calories	85g	58g	N/A
Unsaturated / Saturated Fat ratio	2.2	4.6	N/A
Vitamin B5	0.87mg	0.865mg	0%
Vitamin B6	0.35mg	0.346mg	0%
Tryptophan	0.278mg	0.274mg	0%
Threonine	1.089mg	1.073mg	0%
Isoleucine	1.145mg	1.128mg	0%
Leucine	2.019mg	1.989mg	0%
Lysine	2.282mg	2.248mg	0%
Methionine	0.735mg	0.724mg	0%
Phenylalanine	0.97mg	0.955mg	0%
Valine	1.28mg	1.261mg	0%
Histidine	0.731mg	0.721mg	0%
Omega-3 (EPA)	0.035g	0.406g	N/A
Omega-3 (DHA)	0.213g	1.206g	N/A
Omega-3 (DPA)	0.017g	0.209g	N/A