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  6. Surimi vs. Whitefish

Surimi vs. Whitefish — In-Depth Nutrition Comparison

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Important differences between surimi and whitefish

  • Surimi has more vitamin B12 and selenium; however, whitefish has more vitamin B6, vitamin B3, vitamin B5, vitamin B1, vitamin B2, phosphorus, and potassium.
  • Surimi's daily need coverage for vitamin B12 is 27% more.
  • Surimi has 2 times more selenium than whitefish. Surimi has 28.1µg of selenium, while whitefish has 16.2µg.
  • Surimi is lower in cholesterol.
  • Surimi has a higher glycemic index than whitefish.

The food varieties used in the comparison are Fish, surimi and Fish, whitefish, mixed species, cooked, dry heat.

Infographic

Surimi vs Whitefish 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.
Surimi
Surimi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 SeleniumSelenium +73.5%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +262.5%
Contains more IronIron +80.8%
Contains more CopperCopper +187.5%
Contains more ZincZinc +284.8%
Contains more PhosphorusPhosphorus +22.7%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +681.8%
~equal in Magnesium ~42mg

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.
Surimi
Surimi
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 6.7% 13% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 13% 0% 43% 36% 72% 52% 80% 120% 0% 13%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +95%
Contains more Vitamin B1Vitamin B1 +755%
Contains more Vitamin B2Vitamin B2 +633.3%
Contains more Vitamin B3Vitamin B3 +1648.2%
Contains more Vitamin B5Vitamin B5 +1135.7%
Contains more Vitamin B6Vitamin B6 +1053.3%
Contains more FolateFolate +750%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Surimi Whitefish DV% diff.
Vitamin B12 1.6µg 0.96µg 27%
Vitamin B6 0.03mg 0.346mg 24%
Vitamin B3 0.22mg 3.846mg 23%
Selenium 28.1µg 16.2µg 22%
Protein 15.18g 24.47g 19%
Cholesterol 30mg 77mg 16%
Vitamin B5 0.07mg 0.865mg 16%
Polyunsaturated fat 0.443g 2.755g 15%
Vitamin B1 0.02mg 0.171mg 13%
Fats 0.9g 7.51g 10%
Vitamin B2 0.021mg 0.154mg 10%
Potassium 112mg 406mg 9%
Zinc 0.33mg 1.27mg 9%
Phosphorus 282mg 346mg 9%
Copper 0.032mg 0.092mg 7%
Monounsaturated fat 0.149g 2.559g 6%
Calories 99kcal 172kcal 4%
Vitamin E 0.63mg 4%
Folate 2µg 17µg 4%
Saturated fat 0.191g 1.162g 4%
Iron 0.26mg 0.47mg 3%
Sodium 143mg 65mg 3%
Manganese 0.011mg 0.086mg 3%
Carbs 6.85g 0g 2%
Calcium 9mg 33mg 2%
Vitamin A 20µg 39µg 2%
Protein per 100 calories 15g 14g N/A
Calories per 10 g protein 65kcal 70kcal N/A
Weight per 100 calories 101g 58g N/A
Unsaturated / Saturated Fat ratio 3.1 4.6 N/A
Net carbs 6.85g 0g N/A
Magnesium 43mg 42mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.092mg 0.274mg 0%
Threonine 0.734mg 1.073mg 0%
Isoleucine 0.709mg 1.128mg 0%
Leucine 1.202mg 1.989mg 0%
Lysine 1.387mg 2.248mg 0%
Methionine 0.515mg 0.724mg 0%
Phenylalanine 0.595mg 0.955mg 0%
Valine 0.77mg 1.261mg 0%
Histidine 0.35mg 0.721mg 0%
Omega-3 - EPA 0.157g 0.406g N/A
Omega-3 - DHA 0.241g 1.206g N/A
Omega-3 - DPA 0.014g 0.209g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 CarbsCarbs +∞%
Contains more WaterWater +17.3%
Contains more ProteinProtein +61.2%
Contains more FatsFats +734.4%
Contains more OtherOther +301.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 -83.6%
Contains more Mono. FatMonounsaturated fat +1617.4%
Contains more Poly. FatPolyunsaturated fat +521.9%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.