Snapper vs. Mahimahi — Health Impact and Nutrition Comparison

Summary

Snapper is higher in phosphorus, vitamin D, B12, and protein. Mahi mahi contains more cholesterol, vitamin A, and higher iron. DV of vitamin B12 from Snapper is 100% higher. 

Introduction

Snapper and mahi mahi are two of the most popular and widespread fishes. This article will compare these species, focusing on their nutritional content and health impact and discussing their differences. 

Actual differences  

Snapper (1) is a common name for Lutjanus campechanus. It is usually consumed in grilled and baked form. Snapper has a moist, delicate, and a bit sweet taste. It is widespread in North and Central America. You can find snapper in markets, frozen or fresh. 

Mahi mahi (2) is a yellow or bright-green predatory fish mostly consumed in Hawaii. However, it can be found and used worldwide. In another way, this fish is called a dolphinfish or dorado. Mahi mahi has a mild, sweeter, and non-fishy flavor. It is usually fried with herbs, lemon, and spices. The fish lives in the Gulf of Mexico and the Caribbean sea. 

Nutrition 

In this part of the article, we will discuss the macronutrient, mineral, and vitamin composition of snapper and mahi mahi. Both of them are nutritious fish without any quantities of carbs.  Although they are classified as white meat, snapper and mahi mahi have a lot of differences in nutritional profile. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Snapper

2

:

2

Mahimahi

Contains more Protein +10.9%

Contains more Fats +91.1%

Contains more Other +155.2%

Equal in Protein - 23.72

Equal in Water - 71.22

Snapper

Protein: 26.3 g

Fats: 1.72 g

Carbs: 0 g

Water: 70.35 g

Other: 1.63 g

Mahimahi

Protein: 23.72 g

Fats: 0.9 g

Carbs: 0 g

Water: 71.22 g

Other: 4.16 g

Contains more Protein +10.9%

Contains more Fats +91.1%

Contains more Other +155.2%

Equal in Protein - 23.72

Equal in Water - 71.22

Protein

Snapper is richer in protein than mahi mahi. Per 100g serving, snapper provides 26.3g of protein, while mahi mahi contains 23.7g of it. 

Both of them are good sources of essential amino acids. 

Fat

Snapper and mahi mahi provide tiny amounts of fat per 100g. 

Surprisingly, mahi mahi is 47mg higher in cholesterol than snapper. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Snapper

2

:

1

Mahimahi

Contains more Monounsaturated Fat +107.7%

Contains more Polyunsaturated fat +178.7%

Contains less Saturated Fat -34%

Snapper

Saturated Fat: 0.365 g

Monounsaturated Fat: 0.322 g

Polyunsaturated fat: 0.588 g

Mahimahi

Saturated Fat: 0.241 g

Monounsaturated Fat: 0.155 g

Polyunsaturated fat: 0.211 g

Contains more Monounsaturated Fat +107.7%

Contains more Polyunsaturated fat +178.7%

Contains less Saturated Fat -34%

Calories

Due to its higher protein composition, snapper provides slightly more calories than mahi mahi. 

Minerals

When looking at the mineral comparison chart shown below, it is clear that mahi mahi is higher in minerals than snapper. 

Mahi mahi provides more iron, zinc, and copper than snapper. Snapper contains more calcium and less sodium. Mahi mahi is rich in mercury. 

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.

Snapper

4

:

6

Mahimahi

Contains more Calcium +110.5%

Contains less Sodium -49.6%

Contains more Iron +504.2%

Contains more Zinc +34.1%

Contains more Copper +15.2%

Contains more Manganese +11.8%

Equal in Magnesium - 38

Equal in Phosphorus - 183

Equal in Potassium - 533

Equal in Selenium - 46.8

Snapper

Mahimahi

Contains more Calcium +110.5%

Contains less Sodium -49.6%

Contains more Iron +504.2%

Contains more Zinc +34.1%

Contains more Copper +15.2%

Contains more Manganese +11.8%

Equal in Magnesium - 38

Equal in Phosphorus - 183

Equal in Potassium - 533

Equal in Selenium - 46.8

Vitamins

Snapper is richer in C, B1, and B12 vitamins. 

100g of snapper covers 438 percent of the DV of vitamin B12.

 Mahi mahi contains more vitamins A, B2, and B3. 

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.

Snapper

4

:

4

Mahimahi

Contains more Vitamin C +∞%

Contains more Vitamin B1 +130.4%

Contains more Vitamin B12 +407.2%

Contains more Vitamin A +80.9%

Contains more Vitamin B2 +2025%

Contains more Vitamin B3 +2047.1%

Equal in Vitamin B5 - 0.865

Equal in Vitamin B6 - 0.462

Equal in Folate - 6

Snapper

Mahimahi

Contains more Vitamin C +∞%

Contains more Vitamin B1 +130.4%

Contains more Vitamin B12 +407.2%

Contains more Vitamin A +80.9%

Contains more Vitamin B2 +2025%

Contains more Vitamin B3 +2047.1%

Equal in Vitamin B5 - 0.865

Equal in Vitamin B6 - 0.462

Equal in Folate - 6

Health impact

Cardiovascular health

Snapper and mahi mahi consumption is linked to a lower heart disease risk (3). This is due to omega-3 fatty acid composition. These are long-chain essential fatty acids that are not synthesized in the human organism. Hence we should get them with the food we consume. 

Health risks 

Mahi mahi is classified as food with moderate amounts of mercury. Although this mineral is not toxic for healthy middle-aged people, it can harm young people, children, and pregnant women (4). 

Avoiding excessive fish consumption to prevent mercury poisoning would be best. Snapper is lower in mercury than mahi mahi, making itself a better choice to avoid mercury poisoning (5).

References

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173698/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://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954077/ 
5. https://www.fda.gov/food/metals-and-your-food/mercury-levels-commercial-fish-and-shellfish-1990-2012