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Mahimahi vs. Grouper fish — 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
Mahimahi
vs
Grouper fish

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

                      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
                      40% 26% 35%
                      Saturated Fat: Sat. Fat 0.241 g
                      Monounsaturated Fat: Mono. Fat 0.155 g
                      Polyunsaturated fat: Poly. Fat 0.211 g
                      31% 28% 42%
                      Saturated Fat: Sat. Fat 0.299 g
                      Monounsaturated Fat: Mono. Fat 0.268 g
                      Polyunsaturated fat: Poly. Fat 0.403 g
                      Contains less Sat. FatSaturated Fat -19.4%
                      Contains more Mono. FatMonounsaturated Fat +72.9%
                      Contains more Poly. FatPolyunsaturated 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.
                      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%
                      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%
                      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%
                      Contains more CalciumCalcium +10.5%
                      Contains less SodiumSodium -53.1%
                      ~equal in Magnesium ~37mg
                      ~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% 12% 0% 0% 5.8% 20% 139% 52% 107% 86% 0% 4.5% 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% 9.9% 0% 0% 20% 1.4% 7.1% 52% 81% 86% 0% 7.5% 0%
                      Contains more Vitamin AVitamin A +26.1%
                      Contains more Vitamin B2Vitamin B2 +1316.7%
                      Contains more Vitamin B3Vitamin B3 +1849.9%
                      Contains more Vitamin B6Vitamin B6 +32%
                      Contains more Vitamin B1Vitamin B1 +252.2%
                      Contains more FolateFolate +66.7%
                      ~equal in Vitamin C ~0mg
                      ~equal in Vitamin E ~mg
                      ~equal in Vitamin D ~µg
                      ~equal in Vitamin B5 ~0.87mg
                      ~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

                      Mahimahi vs Grouper fish 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.
                      Mahimahi Grouper fish
                      Rich in minerals ok
                      Lower in Saturated Fat ok
                      Lower in Cholesterol ok
                      Lower in Sodium ok
                      Lower in Sugar Equal
                      Lower in Glycemic Index Equal
                      Lower in price Equal
                      Rich in vitamins Equal

                      All nutrients comparison - raw data values

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

                      Which food is preferable for your diet?

                      ok
                      ok
                      is better in case of low diet
                      Mahimahi Grouper fish
                      Low Calories diet ok
                      Low Fats diet ok
                      Low Carbs diet Equal
                      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
                      33%
                      Mahimahi
                      20%
                      Grouper fish
                      Minerals Daily Need Coverage Score
                      52%
                      Mahimahi
                      47%
                      Grouper fish

                      Comparison summary

                      Which food is richer in minerals?
                      Mahimahi
                      Mahimahi is relatively richer in minerals
                      Which food is lower in Saturated Fat?
                      Mahimahi
                      Mahimahi is lower in Saturated Fat (difference - 0.058g)
                      Which food is lower in Cholesterol?
                      Grouper fish
                      Grouper fish is lower in Cholesterol (difference - 47mg)
                      Which food contains less Sodium?
                      Grouper fish
                      Grouper fish contains less Sodium (difference - 60mg)
                      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.

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