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  6. Whitefish raw vs. Whiting

Whitefish raw vs. Whiting — In-Depth Nutrition Comparison

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Important differences between Whitefish raw and Whiting

  • Whitefish raw has more Vitamin D, Vitamin B6, Vitamin B5, Vitamin B3, Vitamin B1, Phosphorus, and Vitamin B2, however, Whiting is richer in Vitamin B12, and Selenium.
  • Whitefish raw's daily need coverage for Vitamin D is 70% more.
  • Whitefish raw contains 3 times more Vitamin B5 than Whiting. Whitefish raw contains 0.75mg of Vitamin B5, while Whiting contains 0.216mg.

The food varieties used in the comparison are Fish, whitefish, mixed species, raw and Fish, whiting, mixed species, raw.

Infographic

Whitefish raw vs Whiting 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.
Whitefish raw
Whitefish raw
7
:
3
Whiting
Whiting
Contains more Magnesium +57.1%
Contains more Phosphorus +21.6%
Contains more Potassium +27.3%
Contains less Sodium -29.2%
Contains more Zinc +12.5%
Contains more Copper +132.3%
Contains more Calcium +84.6%
Contains more Manganese +55.2%
Contains more Selenium +154.8%
Equal in Iron - 0.34
Whitefish raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 14% 24% 116% 28% 7% 27% 24% 9% 69%
Whiting
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 13% 15% 96% 22% 10% 24% 11% 14% 176%
Contains more Magnesium +57.1%
Contains more Phosphorus +21.6%
Contains more Potassium +27.3%
Contains less Sodium -29.2%
Contains more Zinc +12.5%
Contains more Copper +132.3%
Contains more Calcium +84.6%
Contains more Manganese +55.2%
Contains more Selenium +154.8%
Equal in Iron - 0.34

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.
Whitefish raw
Whitefish raw
8
:
2
Whiting
Whiting
Contains more Vitamin A +20%
Contains more Vitamin D +757.1%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +160.9%
Contains more Vitamin B3 +130.8%
Contains more Vitamin B5 +247.2%
Contains more Vitamin B6 +92.3%
Contains more Folate +15.4%
Contains more Vitamin E +50%
Contains more Vitamin B12 +130%
Equal in Vitamin K - 0.1
Whitefish raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 4% 360% 0% 35% 28% 57% 45% 70% 12% 126% 1%
Whiting
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 6% 42% 0% 14% 11% 25% 13% 36% 10% 288% 1%
Contains more Vitamin A +20%
Contains more Vitamin D +757.1%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +160.9%
Contains more Vitamin B3 +130.8%
Contains more Vitamin B5 +247.2%
Contains more Vitamin B6 +92.3%
Contains more Folate +15.4%
Contains more Vitamin E +50%
Contains more Vitamin B12 +130%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whitefish raw
Whitefish raw
3
:
1
Whiting
Whiting
Contains more Fats +347.3%
Contains more Other +1972.7%
Contains more Water +10.3%
Equal in Protein - 18.31
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
Whiting
18% 80%
Protein: 18.31 g
Fats: 1.31 g
Carbs: 0 g
Water: 80.27 g
Other: 0.11 g
Contains more Fats +347.3%
Contains more Other +1972.7%
Contains more Water +10.3%
Equal in Protein - 18.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whitefish raw
Whitefish raw
2
:
1
Whiting
Whiting
Contains more Monounsaturated Fat +615.4%
Contains more Polyunsaturated fat +409.2%
Contains less Saturated Fat -72.7%
Whitefish raw
18% 40% 43%
Saturated Fat: 0.906 g
Monounsaturated Fat: 1.996 g
Polyunsaturated fat: 2.149 g
Whiting
26% 29% 45%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.279 g
Polyunsaturated fat: 0.422 g
Contains more Monounsaturated Fat +615.4%
Contains more Polyunsaturated fat +409.2%
Contains less Saturated Fat -72.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whitefish raw Whiting Opinion
Protein 19.09g 18.31g Whitefish raw
Fats 5.86g 1.31g Whitefish raw
Calories 134kcal 90kcal Whitefish raw
Calcium 26mg 48mg Whiting
Iron 0.37mg 0.34mg Whitefish raw
Magnesium 33mg 21mg Whitefish raw
Phosphorus 270mg 222mg Whitefish raw
Potassium 317mg 249mg Whitefish raw
Sodium 51mg 72mg Whitefish raw
Zinc 0.99mg 0.88mg Whitefish raw
Copper 0.072mg 0.031mg Whitefish raw
Manganese 0.067mg 0.104mg Whiting
Selenium 12.6µg 32.1µg Whiting
Vitamin A 120IU 100IU Whitefish raw
Vitamin A RAE 36µg 30µg Whitefish raw
Vitamin E 0.2mg 0.3mg Whiting
Vitamin D 478IU 57IU Whitefish raw
Vitamin D 12µg 1.4µg Whitefish raw
Vitamin B1 0.14mg 0.056mg Whitefish raw
Vitamin B2 0.12mg 0.046mg Whitefish raw
Vitamin B3 3mg 1.3mg Whitefish raw
Vitamin B5 0.75mg 0.216mg Whitefish raw
Vitamin B6 0.3mg 0.156mg Whitefish raw
Folate 15µg 13µg Whitefish raw
Vitamin B12 1µg 2.3µg Whiting
Vitamin K 0.1µg 0.1µg
Tryptophan 0.214mg 0.205mg Whitefish raw
Threonine 0.837mg 0.803mg Whitefish raw
Isoleucine 0.88mg 0.844mg Whitefish raw
Leucine 1.551mg 1.488mg Whitefish raw
Lysine 1.753mg 1.682mg Whitefish raw
Methionine 0.565mg 0.542mg Whitefish raw
Phenylalanine 0.745mg 0.715mg Whitefish raw
Valine 0.983mg 0.943mg Whitefish raw
Histidine 0.562mg 0.539mg Whitefish raw
Cholesterol 60mg 67mg Whitefish raw
Saturated Fat 0.906g 0.247g Whiting
Omega-3 - DHA 0.941g 0.131g Whitefish raw
Omega-3 - EPA 0.317g 0.093g Whitefish raw
Omega-3 - DPA 0.163g 0.018g Whitefish raw
Monounsaturated Fat 1.996g 0.279g Whitefish raw
Polyunsaturated fat 2.149g 0.422g Whitefish raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whitefish raw Whiting
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
62%
Whitefish raw
37%
Whiting
Minerals Daily Need Coverage Score
32%
Whitefish raw
39%
Whiting

Comparison summary

Which food is lower in Saturated Fat?
Whiting
Whiting is lower in Saturated Fat (difference - 0.659g)
Which food contains less Sodium?
Whitefish raw
Whitefish raw contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Whitefish raw
Whitefish raw is lower in Cholesterol (difference - 7mg)
Which food is richer in vitamins?
Whitefish raw
Whitefish raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 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 minerals?
?
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. Whitefish raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173711/nutrients
  2. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173713/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.