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Milkfish vs. Whitefish — In-Depth Nutrition Comparison

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A recap on differences between milkfish and whitefish

  • Milkfish has more vitamin B12, vitamin B3, and vitamin B6; however, whitefish is higher in phosphorus, vitamin B1, vitamin B2, and copper.
  • Milkfish covers your daily vitamin B12 needs 96% more than whitefish.
  • Whitefish contains 2 times less vitamin B3 than milkfish. Milkfish contains 8.256mg of vitamin B3, while whitefish contains 3.846mg.

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

Infographic

Milkfish vs Whitefish infographic
Infographic link

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% 20% 33% 15% 15% 29% 89% 12% 3.4% 88%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more CalciumCalcium +97%
Contains more MagnesiumMagnesium +10.5%
Contains more IronIron +14.6%
Contains more CopperCopper +109.1%
Contains more ZincZinc +21%
Contains more PhosphorusPhosphorus +66.3%
Contains less SodiumSodium -29.3%
Contains more ManganeseManganese +230.8%
~equal in Potassium ~406mg
~equal in Selenium ~16.2µg

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% 11% 0% 0% 4% 16% 155% 52% 113% 409% 0% 14% 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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
Contains more Vitamin B3Vitamin B3 +114.7%
Contains more Vitamin B6Vitamin B6 +41%
Contains more Vitamin B12Vitamin B12 +240.6%
Contains more Vitamin AVitamin A +18.2%
Contains more Vitamin B1Vitamin B1 +968.8%
Contains more Vitamin B2Vitamin B2 +123.2%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin K ~µg
~equal in Folate ~17µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Milkfish Whitefish DV% diff.
Vitamin B12 3.27µg 0.96µg 96%
Vitamin B3 8.256mg 3.846mg 28%
Phosphorus 208mg 346mg 20%
Polyunsaturated fat 2.755g 18%
Vitamin B1 0.016mg 0.171mg 13%
Vitamin B6 0.488mg 0.346mg 11%
Vitamin B2 0.069mg 0.154mg 7%
Monounsaturated fat 2.559g 6%
Saturated fat 1.162g 5%
Copper 0.044mg 0.092mg 5%
Protein 26.32g 24.47g 4%
Cholesterol 67mg 77mg 3%
Calcium 65mg 33mg 3%
Manganese 0.026mg 0.086mg 3%
Fats 8.63g 7.51g 2%
Zinc 1.05mg 1.27mg 2%
Calories 190kcal 172kcal 1%
Vitamin A 33µg 39µg 1%
Iron 0.41mg 0.47mg 1%
Potassium 374mg 406mg 1%
Magnesium 38mg 42mg 1%
Sodium 92mg 65mg 1%
Selenium 16.2µg 16.2µg 0%
Vitamin B5 0.865mg 0.865mg 0%
Folate 18µg 17µg 0%
Tryptophan 0.295mg 0.274mg 0%
Threonine 1.154mg 1.073mg 0%
Isoleucine 1.213mg 1.128mg 0%
Leucine 2.139mg 1.989mg 0%
Lysine 2.417mg 2.248mg 0%
Methionine 0.779mg 0.724mg 0%
Phenylalanine 1.028mg 0.955mg 0%
Valine 1.356mg 1.261mg 0%
Histidine 0.775mg 0.721mg 0%
Omega-3 - EPA 0.406g N/A
Omega-3 - DHA 1.206g N/A
Omega-3 - DPA 0.209g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 9% 63% 2%
Protein: 26.32 g
Fats: 8.63 g
Carbs: 0 g
Water: 62.63 g
Other: 2.42 g
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more FatsFats +14.9%
Contains more OtherOther +21.1%
~equal in Protein ~24.47g
~equal in Carbs ~0g
~equal in Water ~65.09g

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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. Milkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171995/nutrients
  2. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.