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Milkfish vs. Whiting — In-Depth Nutrition Comparison

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A recap on differences between Milkfish and Whiting

  • Milkfish has more Vitamin B3, Vitamin B12, Vitamin B6, and Vitamin B5, however, Whiting is higher in Selenium, and Phosphorus.
  • Whiting covers your daily Selenium needs 45% more than Milkfish.
  • Whiting contains 5 times less Vitamin B3 than Milkfish. Milkfish contains 8.256mg of Vitamin B3, while Whiting contains 1.67mg.
  • Milkfish has less Cholesterol.

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

Infographic

Milkfish vs Whiting 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.
Contains more Magnesium +40.7%
Contains less Sodium -30.3%
Contains more Zinc +98.1%
Contains more Phosphorus +37%
Contains more Potassium +16%
Contains more Manganese +400%
Contains more Selenium +153.7%
Equal in Calcium - 62
Equal in Iron - 0.42
Equal in Copper - 0.04
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 16% 28% 90% 33% 12% 29% 15% 4% 89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Contains more Magnesium +40.7%
Contains less Sodium -30.3%
Contains more Zinc +98.1%
Contains more Phosphorus +37%
Contains more Potassium +16%
Contains more Manganese +400%
Contains more Selenium +153.7%
Equal in Calcium - 62
Equal in Iron - 0.42
Equal in Copper - 0.04

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.
:
Contains more Vitamin B2 +15%
Contains more Vitamin B3 +394.4%
Contains more Vitamin B5 +246%
Contains more Vitamin B6 +171.1%
Contains more Folate +20%
Contains more Vitamin B12 +25.8%
Contains more Vitamin A +17.4%
Contains more Vitamin B1 +325%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 0% 4% 16% 155% 52% 113% 14% 409% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 46% 1%
Contains more Vitamin B2 +15%
Contains more Vitamin B3 +394.4%
Contains more Vitamin B5 +246%
Contains more Vitamin B6 +171.1%
Contains more Folate +20%
Contains more Vitamin B12 +25.8%
Contains more Vitamin A +17.4%
Contains more Vitamin B1 +325%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.1%
Contains more Fats +410.7%
Contains more Other +1916.7%
Contains more Water +19.3%
26% 9% 63% 2%
Protein: 26.32 g
Fats: 8.63 g
Carbs: 0 g
Water: 62.63 g
Other: 2.42 g
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more Protein +12.1%
Contains more Fats +410.7%
Contains more Other +1916.7%
Contains more Water +19.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milkfish Whiting
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Milkfish Whiting Opinion
Protein 26.32g 23.48g Milkfish
Fats 8.63g 1.69g Milkfish
Calories 190kcal 116kcal Milkfish
Calcium 65mg 62mg Milkfish
Iron 0.41mg 0.42mg Whiting
Magnesium 38mg 27mg Milkfish
Phosphorus 208mg 285mg Whiting
Potassium 374mg 434mg Whiting
Sodium 92mg 132mg Milkfish
Zinc 1.05mg 0.53mg Milkfish
Copper 0.044mg 0.04mg Milkfish
Manganese 0.026mg 0.13mg Whiting
Selenium 16.2µg 41.1µg Whiting
Vitamin A 109IU 128IU Whiting
Vitamin A RAE 33µg 38µg Whiting
Vitamin E 0.38mg Whiting
Vitamin D 73IU Whiting
Vitamin D 1.8µg Whiting
Vitamin B1 0.016mg 0.068mg Whiting
Vitamin B2 0.069mg 0.06mg Milkfish
Vitamin B3 8.256mg 1.67mg Milkfish
Vitamin B5 0.865mg 0.25mg Milkfish
Vitamin B6 0.488mg 0.18mg Milkfish
Folate 18µg 15µg Milkfish
Vitamin B12 3.27µg 2.6µg Milkfish
Choline 83.3mg Whiting
Vitamin K 0.1µg Whiting
Tryptophan 0.295mg 0.263mg Milkfish
Threonine 1.154mg 1.029mg Milkfish
Isoleucine 1.213mg 1.082mg Milkfish
Leucine 2.139mg 1.908mg Milkfish
Lysine 2.417mg 2.156mg Milkfish
Methionine 0.779mg 0.695mg Milkfish
Phenylalanine 1.028mg 0.917mg Milkfish
Valine 1.356mg 1.21mg Milkfish
Histidine 0.775mg 0.691mg Milkfish
Cholesterol 67mg 84mg Milkfish
Saturated Fat 0.4g Milkfish
Omega-3 - DHA 0.235g Whiting
Omega-3 - EPA 0.283g Whiting
Omega-3 - DPA 0.017g Whiting
Monounsaturated Fat 0.445g Whiting
Polyunsaturated fat 0.587g Whiting

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milkfish Whiting
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
59%
Milkfish
44%
Whiting
Minerals Daily Need Coverage Score
33%
Milkfish
50%
Whiting

Comparison summary

Which food is lower in Sugar?
Milkfish
Milkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Milkfish
Milkfish contains less Sodium (difference - 40mg)
Which food is lower in Cholesterol?
Milkfish
Milkfish is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Milkfish
Milkfish is lower in Saturated Fat (difference - 0.4g)
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 minerals?
?
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.
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. Milkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171995/nutrients
  2. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.