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  6. Turbot raw vs. Whitefish raw

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

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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.4% 21% 14% 12% 6% 55% 20% 2.2% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.8% 28% 14% 24% 27% 116% 6.7% 8.7% 69%
Contains more MagnesiumMagnesium +54.5%
Contains more SeleniumSelenium +189.7%
Contains more CalciumCalcium +44.4%
Contains more PotassiumPotassium +33.2%
Contains more CopperCopper +94.6%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +109.3%
Contains less SodiumSodium -66%
Contains more ManganeseManganese +294.1%
~equal in Iron ~0.37mg

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 5.7% 3.7% 0% 0% 17% 18% 41% 34% 48% 275% 0% 6% 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% 12% 4% 180% 35% 28% 56% 45% 69% 125% 0.25% 11% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +120%
Contains more Vitamin AVitamin A +227.3%
Contains more Vitamin B1Vitamin B1 +112.1%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +36.4%
Contains more Vitamin B5Vitamin B5 +31.6%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more FolateFolate +87.5%

All nutrients comparison - raw data values

Nutrient Turbot raw Whitefish raw DV% diff.
Vitamin D 478IU 60%
Vitamin D 12µg 60%
Vitamin B12 2.2µg 1µg 50%
Selenium 36.5µg 12.6µg 43%
Phosphorus 129mg 270mg 20%
Choline 65mg 12%
Polyunsaturated fat 0.88g 2.149g 8%
Zinc 0.22mg 0.99mg 7%
Vitamin B6 0.21mg 0.3mg 7%
Vitamin B1 0.066mg 0.14mg 6%
Protein 16.05g 19.09g 6%
Vitamin B3 2.2mg 3mg 5%
Vitamin B5 0.57mg 0.75mg 4%
Copper 0.037mg 0.072mg 4%
Sodium 150mg 51mg 4%
Magnesium 51mg 33mg 4%
Cholesterol 48mg 60mg 4%
Fats 2.95g 5.86g 4%
Vitamin A 11µg 36µg 3%
Monounsaturated fat 0.61g 1.996g 3%
Vitamin B2 0.08mg 0.12mg 3%
Folate 8µg 15µg 2%
Calories 95kcal 134kcal 2%
Manganese 0.017mg 0.067mg 2%
Potassium 238mg 317mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin E 0.2mg 1%
Saturated fat 0.75g 0.906g 1%
Calcium 18mg 26mg 1%
Iron 0.36mg 0.37mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.18mg 0.214mg 0%
Threonine 0.704mg 0.837mg 0%
Isoleucine 0.74mg 0.88mg 0%
Leucine 1.305mg 1.551mg 0%
Lysine 1.474mg 1.753mg 0%
Methionine 0.475mg 0.565mg 0%
Phenylalanine 0.627mg 0.745mg 0%
Valine 0.827mg 0.983mg 0%
Histidine 0.473mg 0.562mg 0%
Omega-3 - EPA 0.317g N/A
Omega-3 - DHA 0.941g N/A
Omega-3 - DPA 0.163g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 77% 4%
Protein: 16.05 g
Fats: 2.95 g
Carbs: 0 g
Water: 76.95 g
Other: 4.05 g
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 OtherOther +77.6%
Contains more ProteinProtein +18.9%
Contains more FatsFats +98.6%
~equal in Carbs ~0g
~equal in Water ~72.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 27% 39%
Saturated fat: Sat. Fat 0.75 g
Monounsaturated fat: Mono. Fat 0.61 g
Polyunsaturated fat: Poly. Fat 0.88 g
18% 40% 43%
Saturated fat: Sat. Fat 0.906 g
Monounsaturated fat: Mono. Fat 1.996 g
Polyunsaturated fat: Poly. Fat 2.149 g
Contains less Sat. FatSaturated fat -17.2%
Contains more Mono. FatMonounsaturated fat +227.2%
Contains more Poly. FatPolyunsaturated fat +144.2%

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.