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Whitefish vs. Whiting — In-Depth Nutrition Comparison

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A recap on 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.
Contains more Iron +38.2%
Contains more Magnesium +100%
Contains more Phosphorus +55.9%
Contains more Potassium +63.1%
Contains more Zinc +44.3%
Contains more Copper +196.8%
Contains more Calcium +45.5%
Contains more Manganese +20.9%
Contains more Selenium +98.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 18% 30% 149% 36% 9% 35% 31% 12% 89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 13% 15% 96% 22% 10% 24% 11% 14% 176%
Contains more Iron +38.2%
Contains more Magnesium +100%
Contains more Phosphorus +55.9%
Contains more Potassium +63.1%
Contains more Zinc +44.3%
Contains more Copper +196.8%
Contains more Calcium +45.5%
Contains more Manganese +20.9%
Contains more Selenium +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.
:
Contains more Vitamin A +31%
Contains more Vitamin B1 +205.4%
Contains more Vitamin B2 +234.8%
Contains more Vitamin B3 +195.8%
Contains more Vitamin B5 +300.5%
Contains more Vitamin B6 +121.8%
Contains more Folate +30.8%
Contains more Vitamin B12 +139.6%
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% 0% 0% 0% 43% 36% 73% 52% 80% 13% 120% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 6% 42% 0% 14% 11% 25% 13% 36% 10% 288% 36% 1%
Contains more Vitamin A +31%
Contains more Vitamin B1 +205.4%
Contains more Vitamin B2 +234.8%
Contains more Vitamin B3 +195.8%
Contains more Vitamin B5 +300.5%
Contains more Vitamin B6 +121.8%
Contains more Folate +30.8%
Contains more Vitamin B12 +139.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +33.6%
Contains more Fats +473.3%
Contains more Other +2563.6%
Contains more Water +23.3%
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 Protein +33.6%
Contains more Fats +473.3%
Contains more Other +2563.6%
Contains more Water +23.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +817.2%
Contains more Polyunsaturated fat +552.8%
Contains less Saturated Fat -78.7%
18% 40% 43%
Saturated Fat: 1.162 g
Monounsaturated Fat: 2.559 g
Polyunsaturated fat: 2.755 g
26% 29% 45%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.279 g
Polyunsaturated fat: 0.422 g
Contains more Monounsaturated Fat +817.2%
Contains more Polyunsaturated fat +552.8%
Contains less Saturated Fat -78.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whitefish Whiting Opinion
Protein 24.47g 18.31g Whitefish
Fats 7.51g 1.31g Whitefish
Calories 172kcal 90kcal Whitefish
Calcium 33mg 48mg Whiting
Iron 0.47mg 0.34mg Whitefish
Magnesium 42mg 21mg Whitefish
Phosphorus 346mg 222mg Whitefish
Potassium 406mg 249mg Whitefish
Sodium 65mg 72mg Whitefish
Zinc 1.27mg 0.88mg Whitefish
Copper 0.092mg 0.031mg Whitefish
Manganese 0.086mg 0.104mg Whiting
Selenium 16.2µg 32.1µg Whiting
Vitamin A 131IU 100IU Whitefish
Vitamin A RAE 39µg 30µg Whitefish
Vitamin E 0.3mg Whiting
Vitamin D 57IU Whiting
Vitamin D 1.4µg Whiting
Vitamin B1 0.171mg 0.056mg Whitefish
Vitamin B2 0.154mg 0.046mg Whitefish
Vitamin B3 3.846mg 1.3mg Whitefish
Vitamin B5 0.865mg 0.216mg Whitefish
Vitamin B6 0.346mg 0.156mg Whitefish
Folate 17µg 13µg Whitefish
Vitamin B12 0.96µg 2.3µg Whiting
Choline 65mg Whiting
Vitamin K 0.1µg Whiting
Tryptophan 0.274mg 0.205mg Whitefish
Threonine 1.073mg 0.803mg Whitefish
Isoleucine 1.128mg 0.844mg Whitefish
Leucine 1.989mg 1.488mg Whitefish
Lysine 2.248mg 1.682mg Whitefish
Methionine 0.724mg 0.542mg Whitefish
Phenylalanine 0.955mg 0.715mg Whitefish
Valine 1.261mg 0.943mg Whitefish
Histidine 0.721mg 0.539mg Whitefish
Cholesterol 77mg 67mg Whiting
Saturated Fat 1.162g 0.247g Whiting
Omega-3 - DHA 1.206g 0.131g Whitefish
Omega-3 - EPA 0.406g 0.093g Whitefish
Omega-3 - DPA 0.209g 0.018g Whitefish
Monounsaturated Fat 2.559g 0.279g Whitefish
Polyunsaturated fat 2.755g 0.422g Whitefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whitefish 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
33%
Whitefish
37%
Whiting
Minerals Daily Need Coverage Score
41%
Whitefish
39%
Whiting

Comparison summary

Which food is lower in Cholesterol?
Whiting
Whiting is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Whiting
Whiting is lower in Saturated Fat (difference - 0.915g)
Which food is lower in Sugar?
Whitefish
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish
Whitefish contains less Sodium (difference - 7mg)
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.
Which food is richer in vitamins?
?
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. 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.