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Whitefish vs. Whiting — In-Depth Nutrition Comparison

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A recap on the differences between whitefish and whiting

  • Whitefish has more phosphorus, vitamin B3, vitamin B6, vitamin B5, vitamin B1, vitamin B2, and copper; however, whiting is higher in vitamin B12 and selenium.
  • Whiting covers your daily vitamin B12 needs 56% more than whitefish.
  • Whiting contains 4 times less vitamin B5 than whitefish. Whitefish contains 0.865mg of vitamin B5, while whiting contains 0.216mg.

Food varieties used in this article are Fish, whitefish, mixed species, cooked, dry heat and Fish, whiting, mixed species, raw.

Infographic

Whitefish 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.
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 15% 14% 22% 13% 10% 24% 95% 9.4% 14% 175%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +63.1%
Contains more IronIron +38.2%
Contains more CopperCopper +196.8%
Contains more ZincZinc +44.3%
Contains more PhosphorusPhosphorus +55.9%
Contains less SodiumSodium -9.7%
Contains more CalciumCalcium +45.5%
Contains more ManganeseManganese +20.9%
Contains more SeleniumSelenium +98.1%

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 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%
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% 21% 10% 6% 14% 11% 24% 13% 36% 288% 0.25% 9.8%
Contains more Vitamin AVitamin A +30%
Contains more Vitamin B1Vitamin B1 +205.4%
Contains more Vitamin B2Vitamin B2 +234.8%
Contains more Vitamin B3Vitamin B3 +195.8%
Contains more Vitamin B5Vitamin B5 +300.5%
Contains more Vitamin B6Vitamin B6 +121.8%
Contains more FolateFolate +30.8%
Contains more Vitamin B12Vitamin B12 +139.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Whitefish Whiting DV% diff.
Vitamin B12 0.96µg 2.3µg 56%
Selenium 16.2µg 32.1µg 29%
Phosphorus 346mg 222mg 18%
Vitamin B3 3.846mg 1.3mg 16%
Polyunsaturated fat 2.755g 0.422g 16%
Vitamin B6 0.346mg 0.156mg 15%
Vitamin B5 0.865mg 0.216mg 13%
Protein 24.47g 18.31g 12%
Choline 65mg 12%
Fats 7.51g 1.31g 10%
Vitamin B1 0.171mg 0.056mg 10%
Vitamin B2 0.154mg 0.046mg 8%
Vitamin D* 57 IU 7%
Vitamin D 1.4µg 7%
Copper 0.092mg 0.031mg 7%
Monounsaturated fat 2.559g 0.279g 6%
Magnesium 42mg 21mg 5%
Potassium 406mg 249mg 5%
Calories 172kcal 90kcal 4%
Zinc 1.27mg 0.88mg 4%
Saturated fat 1.162g 0.247g 4%
Cholesterol 77mg 67mg 3%
Calcium 33mg 48mg 2%
Iron 0.47mg 0.34mg 2%
Vitamin E 0.3mg 2%
Vitamin A 39µg 30µg 1%
Manganese 0.086mg 0.104mg 1%
Folate 17µg 13µg 1%
Protein per 100 calories 14g 20g N/A
Calories per 10 g protein 70kcal 49kcal N/A
Weight per 100 calories 58g 111g N/A
Unsaturated / Saturated Fat ratio 4.6 2.8 N/A
Sodium 65mg 72mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.274mg 0.205mg 0%
Threonine 1.073mg 0.803mg 0%
Isoleucine 1.128mg 0.844mg 0%
Leucine 1.989mg 1.488mg 0%
Lysine 2.248mg 1.682mg 0%
Methionine 0.724mg 0.542mg 0%
Phenylalanine 0.955mg 0.715mg 0%
Valine 1.261mg 0.943mg 0%
Histidine 0.721mg 0.539mg 0%
Omega-3 - EPA 0.406g 0.093g N/A
Omega-3 - DHA 1.206g 0.131g N/A
Omega-3 - DPA 0.209g 0.018g N/A

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
18% 80%
Protein: 18.31 g
Fats: 1.31 g
Carbs: 0 g
Water: 80.27 g
Other: 0.11 g
Contains more ProteinProtein +33.6%
Contains more FatsFats +473.3%
Contains more OtherOther +2563.6%
Contains more WaterWater +23.3%
~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% 29% 45%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.279 g
Polyunsaturated fat: Poly. Fat 0.422 g
Contains more Mono. FatMonounsaturated fat +817.2%
Contains more Poly. FatPolyunsaturated fat +552.8%
Contains less Sat. FatSaturated fat -78.7%

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. 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.