Mahimahi vs. Grouper fish — Health Impact and Nutrition Comparison

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by Ani Harutyunyan | Last updated on February 08, 2023

Medically reviewed by Igor Bussel

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

Introduction

Actual differences

Nutrition

Protein

Calories

Minerals

Vitamins

Health impact

Cardiovascular health

Health risks

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

Mahimahi

Grouper fish

Contains more Other +732%

Contains more Fats +44.4%

Equal in Protein - 24.84

Equal in Water - 73.36

Mahimahi

Protein: 23.72 g

Fats: 0.9 g

Carbs: 0 g

Water: 71.22 g

Other: 4.16 g

Grouper fish

Protein: 24.84 g

Fats: 1.3 g

Carbs: 0 g

Water: 73.36 g

Other: 0.5 g

Contains more Other +732%

Contains more Fats +44.4%

Equal in Protein - 24.84

Equal in Water - 73.36

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

Mahimahi

Grouper fish

Contains less Saturated Fat -19.4%

Contains more Monounsaturated Fat +72.9%

Contains more Polyunsaturated fat +91%

Mahimahi

Saturated Fat: 0.241 g

Monounsaturated Fat: 0.155 g

Polyunsaturated fat: 0.211 g

Grouper fish

Saturated Fat: 0.299 g

Monounsaturated Fat: 0.268 g

Polyunsaturated fat: 0.403 g

Contains less Saturated Fat -19.4%

Contains more Monounsaturated Fat +72.9%

Contains more Polyunsaturated fat +91%

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.

Mahimahi

Grouper fish

Contains more Iron +27.2%

Contains more Phosphorus +28%

Contains more Potassium +12.2%

Contains more Zinc +15.7%

Contains more Copper +17.8%

Contains more Manganese +58.3%

Contains more Calcium +10.5%

Contains less Sodium -53.1%

Equal in Magnesium - 37

Equal in Selenium - 46.8

Mahimahi

Grouper fish

Contains more Iron +27.2%

Contains more Phosphorus +28%

Contains more Potassium +12.2%

Contains more Zinc +15.7%

Contains more Copper +17.8%

Contains more Manganese +58.3%

Contains more Calcium +10.5%

Contains less Sodium -53.1%

Equal in Magnesium - 37

Equal in Selenium - 46.8

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.

Mahimahi

Grouper fish

Contains more Vitamin A +26.1%

Contains more Vitamin B2 +1316.7%

Contains more Vitamin B3 +1849.9%

Contains more Vitamin B6 +32%

Contains more Vitamin B1 +252.2%

Contains more Folate +66.7%

Equal in Vitamin B5 - 0.87

Equal in Vitamin B12 - 0.69

Mahimahi

Grouper fish

Contains more Vitamin A +26.1%

Contains more Vitamin B2 +1316.7%

Contains more Vitamin B3 +1849.9%

Contains more Vitamin B6 +32%

Contains more Vitamin B1 +252.2%

Contains more Folate +66.7%

Equal in Vitamin B5 - 0.87

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

Author name: Ani Harutyunyan

Education: General Medicine at YSMU

Last updated: February 08, 2023

Medically reviewed by Igor Bussel

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.


Rich in minerals
Lower in Saturated Fat
Lower in Sodium
Lower in Cholesterol
Lower in Sugar	Equal
Lower in Glycemic Index	Equal
Lower in price	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Protein	23.72g	24.84g
Fats	0.9g	1.3g
Calories	109kcal	118kcal
Calcium	19mg	21mg
Iron	1.45mg	1.14mg
Magnesium	38mg	37mg
Phosphorus	183mg	143mg
Potassium	533mg	475mg
Sodium	113mg	53mg
Zinc	0.59mg	0.51mg
Copper	0.053mg	0.045mg
Manganese	0.019mg	0.012mg
Selenium	46.8µg	46.8µg
Vitamin A	208IU	165IU
Vitamin A RAE	62µg	50µg
Vitamin B1	0.023mg	0.081mg
Vitamin B2	0.085mg	0.006mg
Vitamin B3	7.429mg	0.381mg
Vitamin B5	0.865mg	0.87mg
Vitamin B6	0.462mg	0.35mg
Folate	6µg	10µg
Vitamin B12	0.69µg	0.69µg
Tryptophan	0.266mg	0.278mg
Threonine	1.04mg	1.089mg
Isoleucine	1.093mg	1.145mg
Leucine	1.928mg	2.019mg
Lysine	2.178mg	2.282mg
Methionine	0.702mg	0.735mg
Phenylalanine	0.926mg	0.97mg
Valine	1.222mg	1.28mg
Histidine	0.698mg	0.731mg
Cholesterol	94mg	47mg
Saturated Fat	0.241g	0.299g
Omega-3 - DHA	0.113g	0.213g
Omega-3 - EPA	0.026g	0.035g
Omega-3 - DPA	0.012g	0.017g
Monounsaturated Fat	0.155g	0.268g
Polyunsaturated fat	0.211g	0.403g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet	Equal
Low Calories diet
Low Glycemic Index diet	Equal

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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

36%

22%

Minerals Daily Need Coverage Score

52%

47%

Comparison summary

Which food is richer in minerals?

Mahimahi is relatively richer in minerals

Which food is lower in Saturated Fat?

Mahimahi is lower in Saturated Fat (difference - 0.058g)

Which food contains less Sodium?

Grouper fish contains less Sodium (difference - 60mg)

Which food is lower in Cholesterol?

Grouper fish is lower in Cholesterol (difference - 47mg)

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 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.