Grouper vs. Whiting — In-Depth Nutrition Comparison

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A recap on the differences between grouper and whiting

Grouper has more vitamin B6, vitamin B5, selenium, and iron; however, whiting is higher in vitamin B12, phosphorus, vitamin B3, and manganese.
Whiting covers your daily vitamin B12 needs 80% more than grouper.
Whiting contains 3 times less vitamin B5 than grouper. Grouper contains 0.87mg of vitamin B5, while whiting contains 0.25mg.
Grouper has less cholesterol.

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

Whiting

Contains more MagnesiumMagnesium	+37%
Contains more IronIron	+171.4%
Contains more CopperCopper	+12.5%
Contains less SodiumSodium	-59.8%
Contains more SeleniumSelenium	+13.9%

Contains more CalciumCalcium	+195.2%
Contains more PhosphorusPhosphorus	+99.3%
Contains more ManganeseManganese	+983.3%

~equal in Potassium ~434mg

~equal in Zinc ~0.53mg

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

Whiting

Contains more Vitamin AVitamin A	+31.6%
Contains more Vitamin B1Vitamin B1	+19.1%
Contains more Vitamin B5Vitamin B5	+248%
Contains more Vitamin B6Vitamin B6	+94.4%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+900%
Contains more Vitamin B3Vitamin B3	+338.3%
Contains more Vitamin B12Vitamin B12	+276.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+50%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.69µg	2.6µg	80%
Phosphorus	143mg	285mg	20%
Choline		83.3mg	15%
Vitamin B6	0.35mg	0.18mg	13%
Cholesterol	47mg	84mg	12%
Vitamin B5	0.87mg	0.25mg	12%
Selenium	46.8µg	41.1µg	10%
Vitamin D*		73 IU	9%
Vitamin D		1.8µg	9%
Iron	1.14mg	0.42mg	9%
Vitamin B3	0.381mg	1.67mg	8%
Manganese	0.012mg	0.13mg	5%
Calcium	21mg	62mg	4%
Vitamin B2	0.006mg	0.06mg	4%
Protein	24.84g	23.48g	3%
Sodium	53mg	132mg	3%
Vitamin E		0.38mg	3%
Magnesium	37mg	27mg	2%
Fats	1.3g	1.69g	1%
Potassium	475mg	434mg	1%
Copper	0.045mg	0.04mg	1%
Vitamin A	50µg	38µg	1%
Vitamin B1	0.081mg	0.068mg	1%
Folate	10µg	15µg	1%
Polyunsaturated fat	0.403g	0.587g	1%
Calories	118kcal	116kcal	0%
Protein per 100 calories	21g	20g	N/A
Calories per 10 g protein	48kcal	49kcal	N/A
Weight per 100 calories	85g	86g	N/A
Zinc	0.51mg	0.53mg	0%
Vitamin K		0.1µg	0%
Saturated fat	0.299g	0.4g	0%
Monounsaturated fat	0.268g	0.445g	0%
Tryptophan	0.278mg	0.263mg	0%
Threonine	1.089mg	1.029mg	0%
Isoleucine	1.145mg	1.082mg	0%
Leucine	2.019mg	1.908mg	0%
Lysine	2.282mg	2.156mg	0%
Methionine	0.735mg	0.695mg	0%
Phenylalanine	0.97mg	0.917mg	0%
Valine	1.28mg	1.21mg	0%
Histidine	0.731mg	0.691mg	0%
Omega-3 (EPA)	0.035g	0.283g	N/A
Omega-3 (DHA)	0.213g	0.235g	N/A
Omega-3 (DPA)	0.017g	0.017g	N/A