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  6. Sunfish vs. Croaker

Sunfish vs. Croaker — In-Depth Nutrition Comparison

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How are Sunfish and Croaker different?

  • Sunfish is higher in Copper, Manganese, Zinc, Vitamin B12, and Iron, however, Croaker is richer in Selenium, Vitamin B3, and Vitamin B6.
  • Daily need coverage for Selenium from Croaker is 41% higher.
  • Sunfish contains 11 times more Manganese than Croaker. While Sunfish contains 0.897mg of Manganese, Croaker contains only 0.08mg.
  • Sunfish has less Sodium.

Fish, sunfish, pumpkin seed, cooked, dry heat and Fish, croaker, Atlantic, cooked, breaded and fried are the varieties used in this article.

Infographic

Sunfish vs Croaker 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.
Sunfish
Sunfish
8
:
2
Croaker
Croaker
Contains more Calcium +221.9%
Contains more Iron +79.1%
Contains more Potassium +32.1%
Contains less Sodium -70.4%
Contains more Zinc +282.7%
Contains more Copper +492.3%
Contains more Manganese +1021.3%
Contains more Magnesium +10.5%
Contains more Selenium +139.5%
Equal in Phosphorus - 217
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Contains more Calcium +221.9%
Contains more Iron +79.1%
Contains more Potassium +32.1%
Contains less Sodium -70.4%
Contains more Zinc +282.7%
Contains more Copper +492.3%
Contains more Manganese +1021.3%
Contains more Magnesium +10.5%
Contains more Selenium +139.5%
Equal in Phosphorus - 217

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.
Sunfish
Sunfish
4
:
5
Croaker
Croaker
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16.9%
Contains more Vitamin A +29.3%
Contains more Vitamin B2 +52.9%
Contains more Vitamin B3 +194.1%
Contains more Vitamin B6 +88.4%
Contains more Folate +100%
Equal in Vitamin B1 - 0.09
Equal in Vitamin B12 - 2.1
Sunfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0%
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16.9%
Contains more Vitamin A +29.3%
Contains more Vitamin B2 +52.9%
Contains more Vitamin B3 +194.1%
Contains more Vitamin B6 +88.4%
Contains more Folate +100%
Equal in Vitamin B1 - 0.09
Equal in Vitamin B12 - 2.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunfish
Sunfish
2
:
3
Croaker
Croaker
Contains more Protein +36.6%
Contains more Water +23.4%
Contains more Fats +1307.8%
Contains more Carbs +∞%
Contains more Other +258.8%
Sunfish
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Croaker
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Contains more Protein +36.6%
Contains more Water +23.4%
Contains more Fats +1307.8%
Contains more Carbs +∞%
Contains more Other +258.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunfish
Sunfish
1
:
2
Croaker
Croaker
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +3446.7%
Contains more Polyunsaturated fat +826%
Sunfish
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +3446.7%
Contains more Polyunsaturated fat +826%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunfish Croaker Opinion
Net carbs 0g 7.14g Croaker
Protein 24.87g 18.2g Sunfish
Fats 0.9g 12.67g Croaker
Carbs 0g 7.54g Croaker
Calories 114kcal 221kcal Croaker
Fiber 0g 0.4g Croaker
Calcium 103mg 32mg Sunfish
Iron 1.54mg 0.86mg Sunfish
Magnesium 38mg 42mg Croaker
Phosphorus 231mg 217mg Sunfish
Potassium 449mg 340mg Sunfish
Sodium 103mg 348mg Sunfish
Zinc 1.99mg 0.52mg Sunfish
Copper 0.385mg 0.065mg Sunfish
Manganese 0.897mg 0.08mg Sunfish
Selenium 16.2µg 38.8µg Croaker
Vitamin A 58IU 75IU Croaker
Vitamin A RAE 17µg 23µg Croaker
Vitamin C 1mg 0mg Sunfish
Vitamin B1 0.092mg 0.09mg Sunfish
Vitamin B2 0.085mg 0.13mg Croaker
Vitamin B3 1.462mg 4.3mg Croaker
Vitamin B5 0.865mg 0.74mg Sunfish
Vitamin B6 0.138mg 0.26mg Croaker
Folate 17µg 34µg Croaker
Vitamin B12 2.31µg 2.1µg Sunfish
Tryptophan 0.279mg 0.208mg Sunfish
Threonine 1.09mg 0.788mg Sunfish
Isoleucine 1.146mg 0.847mg Sunfish
Leucine 2.022mg 1.48mg Sunfish
Lysine 2.284mg 1.571mg Sunfish
Methionine 0.736mg 0.525mg Sunfish
Phenylalanine 0.971mg 0.742mg Sunfish
Valine 1.281mg 0.947mg Sunfish
Histidine 0.732mg 0.525mg Sunfish
Cholesterol 86mg 84mg Croaker
Saturated Fat 0.178g 3.476g Sunfish
Omega-3 - DHA 0.092g 0.089g Sunfish
Omega-3 - EPA 0.047g 0.113g Croaker
Omega-3 - DPA 0.042g 0.079g Croaker
Monounsaturated Fat 0.15g 5.32g Croaker
Polyunsaturated fat 0.315g 2.917g Croaker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunfish Croaker
Low Fats diet ok
Low Carbs diet ok
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
39%
Sunfish
44%
Croaker
Minerals Daily Need Coverage Score
66%
Sunfish
50%
Croaker

Comparison summary

Which food contains less Sodium?
Sunfish
Sunfish contains less Sodium (difference - 245mg)
Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 3.298g)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food is lower in Cholesterol?
Croaker
Croaker is lower in Cholesterol (difference - 2mg)
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 ($)
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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/nutrients
  2. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.