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Whitefish vs. Sea bass — In-Depth Nutrition Comparison

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Differences between whitefish and sea bass

  • Whitefish has more phosphorus, vitamin B2, vitamin B3, zinc, and copper, while sea bass has more vitamin B12, selenium, and iron.
  • Sea bass's daily need coverage for vitamin B12 is 144% higher.
  • Sea bass contains 4 times less vitamin B2 than whitefish. Whitefish contains 0.154mg of vitamin B2, while sea bass contains 0.037mg.
  • The amount of cholesterol in whitefish is lower.

The food types used in this comparison are Fish, whitefish, mixed species, cooked, dry heat and Fish, bass, striped, cooked, dry heat.

Infographic

Whitefish vs Sea bass 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 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +23.8%
Contains more CopperCopper +130%
Contains more ZincZinc +149%
Contains more PhosphorusPhosphorus +36.2%
Contains less SodiumSodium -26.1%
Contains more ManganeseManganese +352.6%
Contains more MagnesiumMagnesium +21.4%
Contains more IronIron +129.8%
Contains more SeleniumSelenium +188.9%

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 0% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin AVitamin A +25.8%
Contains more Vitamin B1Vitamin B1 +48.7%
Contains more Vitamin B2Vitamin B2 +316.2%
Contains more Vitamin B3Vitamin B3 +50.4%
Contains more FolateFolate +70%
Contains more Vitamin B12Vitamin B12 +359.4%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin B6 ~0.346mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +151.2%
Contains more OtherOther +218.5%
Contains more WaterWater +12.7%
~equal in Protein ~22.73g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated fat +202.5%
Contains more Poly. FatPolyunsaturated fat +174.1%
Contains less Sat. FatSaturated fat -44.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whitefish Sea bass
Lower in Cholesterol ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated fat 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 Sea bass DV% diff.
Vitamin B12 0.96µg 4.41µg 144%
Selenium 16.2µg 46.8µg 56%
Phosphorus 346mg 254mg 13%
Polyunsaturated fat 2.755g 1.005g 12%
Vitamin B2 0.154mg 0.037mg 9%
Cholesterol 77mg 103mg 9%
Iron 0.47mg 1.08mg 8%
Vitamin B3 3.846mg 2.558mg 8%
Fats 7.51g 2.99g 7%
Zinc 1.27mg 0.51mg 7%
Copper 0.092mg 0.04mg 6%
Vitamin B1 0.171mg 0.115mg 5%
Monounsaturated fat 2.559g 0.846g 4%
Protein 24.47g 22.73g 3%
Manganese 0.086mg 0.019mg 3%
Folate 17µg 10µg 2%
Calories 172kcal 124kcal 2%
Saturated fat 1.162g 0.65g 2%
Potassium 406mg 328mg 2%
Magnesium 42mg 51mg 2%
Vitamin A 39µg 31µg 1%
Calcium 33mg 19mg 1%
Sodium 65mg 88mg 1%
Vitamin B5 0.865mg 0.865mg 0%
Vitamin B6 0.346mg 0.346mg 0%
Tryptophan 0.274mg 0.255mg 0%
Threonine 1.073mg 0.997mg 0%
Isoleucine 1.128mg 1.047mg 0%
Leucine 1.989mg 1.848mg 0%
Lysine 2.248mg 2.088mg 0%
Methionine 0.724mg 0.673mg 0%
Phenylalanine 0.955mg 0.887mg 0%
Valine 1.261mg 1.171mg 0%
Histidine 0.721mg 0.669mg 0%
Omega-3 - EPA 0.406g 0.217g N/A
Omega-3 - DHA 1.206g 0.75g N/A
Omega-3 - DPA 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whitefish Sea bass
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
33%
Whitefish
60%
Sea bass
Minerals Daily Need Coverage Score
41%
Whitefish
52%
Sea bass

Comparison summary

Which food is lower in Cholesterol?
Whitefish
Whitefish is lower in Cholesterol (difference - 26mg)
Which food contains less Sodium?
Whitefish
Whitefish contains less Sodium (difference - 23mg)
Which food is richer in vitamins?
Whitefish
Whitefish is relatively richer in vitamins
Which food is lower in Saturated fat?
Sea bass
Sea bass is lower in Saturated fat (difference - 0.512g)
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 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/nutrients
  2. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.