Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Turbot raw
  5. Compare
  6. Turbot raw vs. Whitefish raw

Turbot raw vs. Whitefish raw — In-Depth Nutrition Comparison

Compare

How are Turbot raw and Whitefish raw different?

  • Turbot raw is higher in Vitamin B12, and Selenium, however, Whitefish raw is richer in Phosphorus, Zinc, Vitamin B6, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Turbot raw is 50% higher.
  • Turbot raw contains 3 times more Sodium than Whitefish raw. While Turbot raw contains 150mg of Sodium, Whitefish raw contains only 51mg.

Fish, turbot, european, raw and Fish, whitefish, mixed species, raw are the varieties used in this article.

Infographic

Turbot raw vs Whitefish raw 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.
Turbot raw
Turbot raw
2
:
8
Whitefish raw
Whitefish raw
Contains more Magnesium +54.5%
Contains more Selenium +189.7%
Contains more Calcium +44.4%
Contains more Phosphorus +109.3%
Contains more Potassium +33.2%
Contains less Sodium -66%
Contains more Zinc +350%
Contains more Copper +94.6%
Contains more Manganese +294.1%
Equal in Iron - 0.37
Turbot raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 37% 56% 22% 20% 6% 13% 3% 200%
Whitefish raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 14% 24% 116% 28% 7% 27% 24% 9% 69%
Contains more Magnesium +54.5%
Contains more Selenium +189.7%
Contains more Calcium +44.4%
Contains more Phosphorus +109.3%
Contains more Potassium +33.2%
Contains less Sodium -66%
Contains more Zinc +350%
Contains more Copper +94.6%
Contains more Manganese +294.1%
Equal in Iron - 0.37

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.
Turbot raw
Turbot raw
2
:
11
Whitefish raw
Whitefish raw
Contains more Vitamin C +∞%
Contains more Vitamin B12 +120%
Contains more Vitamin A +242.9%
Contains more Vitamin B1 +112.1%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +36.4%
Contains more Vitamin B5 +31.6%
Contains more Vitamin B6 +42.9%
Contains more Folate +87.5%
Turbot raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 6% 17% 19% 42% 35% 49% 6% 275% 0% 0%
Whitefish raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 4% 360% 0% 35% 28% 57% 45% 70% 12% 126% 36% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +120%
Contains more Vitamin A +242.9%
Contains more Vitamin B1 +112.1%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +36.4%
Contains more Vitamin B5 +31.6%
Contains more Vitamin B6 +42.9%
Contains more Folate +87.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turbot raw
Turbot raw
2
:
2
Whitefish raw
Whitefish raw
Contains more Other +77.6%
Contains more Protein +18.9%
Contains more Fats +98.6%
Equal in Water - 72.77
Turbot raw
16% 3% 77% 4%
Protein: 16.05 g
Fats: 2.95 g
Carbs: 0 g
Water: 76.95 g
Other: 4.05 g
Whitefish raw
19% 6% 73% 2%
Protein: 19.09 g
Fats: 5.86 g
Carbs: 0 g
Water: 72.77 g
Other: 2.28 g
Contains more Other +77.6%
Contains more Protein +18.9%
Contains more Fats +98.6%
Equal in Water - 72.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turbot raw
Turbot raw
1
:
2
Whitefish raw
Whitefish raw
Contains less Saturated Fat -17.2%
Contains more Monounsaturated Fat +227.2%
Contains more Polyunsaturated fat +144.2%
Turbot raw
33% 27% 39%
Saturated Fat: 0.75 g
Monounsaturated Fat: 0.61 g
Polyunsaturated fat: 0.88 g
Whitefish raw
18% 40% 43%
Saturated Fat: 0.906 g
Monounsaturated Fat: 1.996 g
Polyunsaturated fat: 2.149 g
Contains less Saturated Fat -17.2%
Contains more Monounsaturated Fat +227.2%
Contains more Polyunsaturated fat +144.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turbot raw Whitefish raw Opinion
Protein 16.05g 19.09g Whitefish raw
Fats 2.95g 5.86g Whitefish raw
Calories 95kcal 134kcal Whitefish raw
Calcium 18mg 26mg Whitefish raw
Iron 0.36mg 0.37mg Whitefish raw
Magnesium 51mg 33mg Turbot raw
Phosphorus 129mg 270mg Whitefish raw
Potassium 238mg 317mg Whitefish raw
Sodium 150mg 51mg Whitefish raw
Zinc 0.22mg 0.99mg Whitefish raw
Copper 0.037mg 0.072mg Whitefish raw
Manganese 0.017mg 0.067mg Whitefish raw
Selenium 36.5µg 12.6µg Turbot raw
Vitamin A 35IU 120IU Whitefish raw
Vitamin A RAE 11µg 36µg Whitefish raw
Vitamin E 0.2mg Whitefish raw
Vitamin D 478IU Whitefish raw
Vitamin D 12µg Whitefish raw
Vitamin C 1.7mg 0mg Turbot raw
Vitamin B1 0.066mg 0.14mg Whitefish raw
Vitamin B2 0.08mg 0.12mg Whitefish raw
Vitamin B3 2.2mg 3mg Whitefish raw
Vitamin B5 0.57mg 0.75mg Whitefish raw
Vitamin B6 0.21mg 0.3mg Whitefish raw
Folate 8µg 15µg Whitefish raw
Vitamin B12 2.2µg 1µg Turbot raw
Choline 65mg Whitefish raw
Vitamin K 0.1µg Whitefish raw
Tryptophan 0.18mg 0.214mg Whitefish raw
Threonine 0.704mg 0.837mg Whitefish raw
Isoleucine 0.74mg 0.88mg Whitefish raw
Leucine 1.305mg 1.551mg Whitefish raw
Lysine 1.474mg 1.753mg Whitefish raw
Methionine 0.475mg 0.565mg Whitefish raw
Phenylalanine 0.627mg 0.745mg Whitefish raw
Valine 0.827mg 0.983mg Whitefish raw
Histidine 0.473mg 0.562mg Whitefish raw
Cholesterol 48mg 60mg Turbot raw
Saturated Fat 0.75g 0.906g Turbot raw
Omega-3 - DHA 0.941g Whitefish raw
Omega-3 - EPA 0.317g Whitefish raw
Omega-3 - DPA 0.163g Whitefish raw
Monounsaturated Fat 0.61g 1.996g Whitefish raw
Polyunsaturated fat 0.88g 2.149g Whitefish raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turbot raw Whitefish raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
34%
Turbot raw
60%
Whitefish raw
Minerals Daily Need Coverage Score
37%
Turbot raw
32%
Whitefish raw

Comparison summary

Which food is richer in minerals?
Whitefish raw
Whitefish raw is relatively richer in minerals
Which food contains less Sodium?
Whitefish raw
Whitefish raw contains less Sodium (difference - 99mg)
Which food is richer in vitamins?
Whitefish raw
Whitefish raw is relatively richer in vitamins
Which food is lower in Sugar?
Turbot raw
Turbot raw is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Turbot raw
Turbot raw is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Turbot raw
Turbot raw is lower in Saturated Fat (difference - 0.156g)
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. Turbot raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173710/nutrients
  2. Whitefish raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173711/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.