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  6. Monkfish vs. Sunfish

Monkfish vs. Sunfish — In-Depth Nutrition Comparison

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Differences between Monkfish and Sunfish

  • Monkfish has more Selenium, and Vitamin B6, while Sunfish has more Vitamin B12, Copper, Manganese, Iron, Vitamin B5, Zinc, and Calcium.
  • Monkfish's daily need coverage for Selenium is 56% higher.
  • Sunfish contains 2 times less Vitamin B6 than Monkfish. Monkfish contains 0.277mg of Vitamin B6, while Sunfish contains 0.138mg.
  • The amount of Cholesterol in Monkfish is lower.

The food types used in this comparison are Fish, monkfish, cooked, dry heat and Fish, sunfish, pumpkin seed, cooked, dry heat.

Infographic

Monkfish vs Sunfish 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 19% 3% 45% 15% 12% 14% 110% 3% 4% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains more PotassiumPotassium +14.3%
Contains less SodiumSodium -77.7%
Contains more SeleniumSelenium +188.9%
Contains more MagnesiumMagnesium +40.7%
Contains more CalciumCalcium +930%
Contains more IronIron +275.6%
Contains more CopperCopper +969.4%
Contains more ZincZinc +275.5%
Contains more ManganeseManganese +2793.5%
~equal in Phosphorus ~231mg

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 3.3% 2.8% 0% 0% 7.3% 17% 48% 10% 64% 130% 0% 6% 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 3.3% 3.5% 0% 0% 23% 20% 27% 52% 32% 289% 0% 13% 0%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin B6Vitamin B6 +100.7%
Contains more Vitamin AVitamin A +26.1%
Contains more Vitamin B1Vitamin B1 +217.2%
Contains more Vitamin B2Vitamin B2 +16.4%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B12Vitamin B12 +122.1%
Contains more FolateFolate +112.5%
~equal in Vitamin C ~1mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 g
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more FatsFats +116.7%
Contains more OtherOther +92.2%
Contains more ProteinProtein +34%
~equal in Carbs ~0g
~equal in Water ~73.72g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Monkfish Sunfish Opinion
Calories 97kcal 114kcal Sunfish
Protein 18.56g 24.87g Sunfish
Fats 1.95g 0.9g Monkfish
Vitamin C 1mg 1mg
Cholesterol 32mg 86mg Monkfish
Magnesium 27mg 38mg Sunfish
Calcium 10mg 103mg Sunfish
Potassium 513mg 449mg Monkfish
Iron 0.41mg 1.54mg Sunfish
Copper 0.036mg 0.385mg Sunfish
Zinc 0.53mg 1.99mg Sunfish
Phosphorus 256mg 231mg Monkfish
Sodium 23mg 103mg Monkfish
Vitamin A 46IU 58IU Sunfish
Vitamin A 14µg 17µg Sunfish
Manganese 0.031mg 0.897mg Sunfish
Selenium 46.8µg 16.2µg Monkfish
Vitamin B1 0.029mg 0.092mg Sunfish
Vitamin B2 0.073mg 0.085mg Sunfish
Vitamin B3 2.558mg 1.462mg Monkfish
Vitamin B5 0.173mg 0.865mg Sunfish
Vitamin B6 0.277mg 0.138mg Monkfish
Vitamin B12 1.04µg 2.31µg Sunfish
Folate 8µg 17µg Sunfish
Saturated Fat 0.178g Monkfish
Monounsaturated Fat 0.15g Sunfish
Polyunsaturated fat 0.315g Sunfish
Tryptophan 0.208mg 0.279mg Sunfish
Threonine 0.814mg 1.09mg Sunfish
Isoleucine 0.855mg 1.146mg Sunfish
Leucine 1.509mg 2.022mg Sunfish
Lysine 1.705mg 2.284mg Sunfish
Methionine 0.549mg 0.736mg Sunfish
Phenylalanine 0.725mg 0.971mg Sunfish
Valine 0.956mg 1.281mg Sunfish
Histidine 0.547mg 0.732mg Sunfish
Omega-3 - EPA 0.047g Sunfish
Omega-3 - DHA 0.092g Sunfish
Omega-3 - DPA 0.042g Sunfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monkfish Sunfish
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
22%
Monkfish
36%
Sunfish
Minerals Daily Need Coverage Score
48%
Monkfish
66%
Sunfish

Comparison summary

Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food is richer in vitamins?
Sunfish
Sunfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Monkfish
Monkfish is lower in Cholesterol (difference - 54mg)
Which food contains less Sodium?
Monkfish
Monkfish contains less Sodium (difference - 80mg)
Which food is lower in Saturated Fat?
Monkfish
Monkfish is lower in Saturated Fat (difference - 0.178g)
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 ($)

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. Monkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/nutrients
  2. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.