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  6. Mullet fish vs. Whitefish

Mullet fish vs. Whitefish — In-Depth Nutrition Comparison

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How are mullet fish and whitefish different?

  • Mullet fish is higher in selenium, vitamin B3, iron, vitamin B6, and copper; however, whitefish is richer in vitamin B12, phosphorus, and vitamin B1.
  • Daily need coverage for selenium for mullet fish is 56% higher.
  • Mullet fish contains 3 times more iron than whitefish. While mullet fish contains 1.41mg of iron, whitefish contains only 0.47mg.

Fish, mullet, striped, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat are the varieties used in this article.

Infographic

Mullet fish vs Whitefish infographic
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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 24% 9.3% 40% 53% 47% 24% 105% 9.3% 2.9% 255%
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 PotassiumPotassium +12.8%
Contains more IronIron +200%
Contains more CopperCopper +53.3%
Contains more SeleniumSelenium +188.9%
Contains more MagnesiumMagnesium +27.3%
Contains more ZincZinc +44.3%
Contains more PhosphorusPhosphorus +41.8%
Contains more ManganeseManganese +290.9%
~equal in Calcium ~33mg
~equal in Sodium ~65mg

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 4% 14% 0% 0% 25% 23% 118% 53% 113% 31% 0% 7.5% 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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +63.8%
Contains more Vitamin B6Vitamin B6 +41.6%
Contains more Vitamin B1Vitamin B1 +71%
Contains more Vitamin B2Vitamin B2 +54%
Contains more Vitamin B12Vitamin B12 +284%
Contains more FolateFolate +70%
~equal in Vitamin A ~39µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mullet fish Whitefish DV% diff.
Selenium 46.8µg 16.2µg 56%
Vitamin B12 0.25µg 0.96µg 30%
Vitamin B3 6.3mg 3.846mg 15%
Phosphorus 244mg 346mg 15%
Iron 1.41mg 0.47mg 12%
Polyunsaturated fat 0.917g 2.755g 12%
Vitamin B6 0.49mg 0.346mg 11%
Vitamin B1 0.1mg 0.171mg 6%
Copper 0.141mg 0.092mg 5%
Cholesterol 63mg 77mg 5%
Zinc 0.88mg 1.27mg 4%
Fats 4.86g 7.51g 4%
Vitamin B2 0.1mg 0.154mg 4%
Manganese 0.022mg 0.086mg 3%
Monounsaturated fat 1.382g 2.559g 3%
Potassium 458mg 406mg 2%
Folate 10µg 17µg 2%
Magnesium 33mg 42mg 2%
Saturated fat 1.431g 1.162g 1%
Calories 150kcal 172kcal 1%
Protein 24.81g 24.47g 1%
Vitamin C 1.2mg 0mg 1%
Calcium 31mg 33mg 0%
Sodium 71mg 65mg 0%
Vitamin A 42µg 39µg 0%
Vitamin B5 0.88mg 0.865mg 0%
Tryptophan 0.278mg 0.274mg 0%
Threonine 1.088mg 1.073mg 0%
Isoleucine 1.143mg 1.128mg 0%
Leucine 2.016mg 1.989mg 0%
Lysine 2.278mg 2.248mg 0%
Methionine 0.734mg 0.724mg 0%
Phenylalanine 0.968mg 0.955mg 0%
Valine 1.278mg 1.261mg 0%
Histidine 0.73mg 0.721mg 0%
Omega-3 - EPA 0.18g 0.406g N/A
Omega-3 - DHA 0.148g 1.206g N/A
Omega-3 - DPA 0.092g 0.209g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 5% 71%
Protein: 24.81 g
Fats: 4.86 g
Carbs: 0 g
Water: 70.52 g
Other: 0 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 +54.5%
~equal in Protein ~24.47g
~equal in Carbs ~0g
~equal in Water ~65.09g
~equal in Other ~2.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 37% 25%
Saturated fat: Sat. Fat 1.431 g
Monounsaturated fat: Mono. Fat 1.382 g
Polyunsaturated fat: Poly. Fat 0.917 g
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains less Sat. FatSaturated fat -18.8%
Contains more Mono. FatMonounsaturated fat +85.2%
Contains more Poly. FatPolyunsaturated fat +200.4%

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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. Mullet fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175124/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.