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Whitefish vs. Wolffish raw — In-Depth Nutrition Comparison

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What are the differences between Whitefish and Wolffish raw?

  • Whitefish is higher in Phosphorus, Vitamin B3, Copper, Vitamin B5, and Vitamin B2, yet Wolffish raw is higher in Vitamin B12, Selenium, and Vitamin A RAE.
  • Wolffish raw's daily need coverage for Vitamin B12 is 45% more.
  • Whitefish has 3 times more Copper than Wolffish raw. While Whitefish has 0.092mg of Copper, Wolffish raw has only 0.029mg.
  • The amount of Cholesterol in Wolffish raw is lower.

We used Fish, whitefish, mixed species, cooked, dry heat and Fish, wolffish, Atlantic, raw types in this article.

Infographic

Whitefish vs Wolffish 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.
Contains more Calcium +450%
Contains more Iron +422.2%
Contains more Magnesium +40%
Contains more Phosphorus +73%
Contains more Potassium +35.3%
Contains less Sodium -23.5%
Contains more Zinc +62.8%
Contains more Copper +217.2%
Contains more Manganese +473.3%
Contains more Selenium +125.3%
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 2% 4% 22% 86% 27% 12% 22% 10% 2% 200%
Contains more Calcium +450%
Contains more Iron +422.2%
Contains more Magnesium +40%
Contains more Phosphorus +73%
Contains more Potassium +35.3%
Contains less Sodium -23.5%
Contains more Zinc +62.8%
Contains more Copper +217.2%
Contains more Manganese +473.3%
Contains more Selenium +125.3%

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 B2 +92.5%
Contains more Vitamin B3 +80.3%
Contains more Vitamin B5 +51.8%
Contains more Folate +240%
Contains more Vitamin A +186.3%
Contains more Vitamin B6 +15.6%
Contains more Vitamin B12 +111.5%
Equal in Vitamin B1 - 0.18
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 23% 0% 0% 0% 45% 19% 40% 35% 93% 4% 254% 0% 0%
Contains more Vitamin B2 +92.5%
Contains more Vitamin B3 +80.3%
Contains more Vitamin B5 +51.8%
Contains more Folate +240%
Contains more Vitamin A +186.3%
Contains more Vitamin B6 +15.6%
Contains more Vitamin B12 +111.5%
Equal in Vitamin B1 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +39.8%
Contains more Fats +214.2%
Contains more Other +1295.2%
Contains more Water +22.8%
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
18% 2% 80%
Protein: 17.5 g
Fats: 2.39 g
Carbs: 0 g
Water: 79.9 g
Other: 0.21 g
Contains more Protein +39.8%
Contains more Fats +214.2%
Contains more Other +1295.2%
Contains more Water +22.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +205.7%
Contains more Polyunsaturated fat +226%
Contains less Saturated Fat -68.6%
18% 40% 43%
Saturated Fat: 1.162 g
Monounsaturated Fat: 2.559 g
Polyunsaturated fat: 2.755 g
18% 41% 41%
Saturated Fat: 0.365 g
Monounsaturated Fat: 0.837 g
Polyunsaturated fat: 0.845 g
Contains more Monounsaturated Fat +205.7%
Contains more Polyunsaturated fat +226%
Contains less Saturated Fat -68.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whitefish Wolffish raw Opinion
Protein 24.47g 17.5g Whitefish
Fats 7.51g 2.39g Whitefish
Calories 172kcal 96kcal Whitefish
Calcium 33mg 6mg Whitefish
Iron 0.47mg 0.09mg Whitefish
Magnesium 42mg 30mg Whitefish
Phosphorus 346mg 200mg Whitefish
Potassium 406mg 300mg Whitefish
Sodium 65mg 85mg Whitefish
Zinc 1.27mg 0.78mg Whitefish
Copper 0.092mg 0.029mg Whitefish
Manganese 0.086mg 0.015mg Whitefish
Selenium 16.2µg 36.5µg Wolffish raw
Vitamin A 131IU 375IU Wolffish raw
Vitamin A RAE 39µg 113µg Wolffish raw
Vitamin B1 0.171mg 0.18mg Wolffish raw
Vitamin B2 0.154mg 0.08mg Whitefish
Vitamin B3 3.846mg 2.133mg Whitefish
Vitamin B5 0.865mg 0.57mg Whitefish
Vitamin B6 0.346mg 0.4mg Wolffish raw
Folate 17µg 5µg Whitefish
Vitamin B12 0.96µg 2.03µg Wolffish raw
Tryptophan 0.274mg 0.196mg Whitefish
Threonine 1.073mg 0.767mg Whitefish
Isoleucine 1.128mg 0.806mg Whitefish
Leucine 1.989mg 1.422mg Whitefish
Lysine 2.248mg 1.607mg Whitefish
Methionine 0.724mg 0.518mg Whitefish
Phenylalanine 0.955mg 0.683mg Whitefish
Valine 1.261mg 0.902mg Whitefish
Histidine 0.721mg 0.515mg Whitefish
Cholesterol 77mg 46mg Wolffish raw
Saturated Fat 1.162g 0.365g Wolffish raw
Omega-3 - DHA 1.206g 0.316g Whitefish
Omega-3 - EPA 0.406g 0.307g Whitefish
Omega-3 - DPA 0.209g 0.043g Whitefish
Monounsaturated Fat 2.559g 0.837g Whitefish
Polyunsaturated fat 2.755g 0.845g Whitefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whitefish Wolffish raw
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
39%
Wolffish raw
Minerals Daily Need Coverage Score
41%
Whitefish
38%
Wolffish raw

Comparison summary

Which food is lower in Cholesterol?
Wolffish raw
Wolffish raw is lower in Cholesterol (difference - 31mg)
Which food is lower in Saturated Fat?
Wolffish raw
Wolffish raw is lower in Saturated Fat (difference - 0.797g)
Which food contains less Sodium?
Whitefish
Whitefish contains less Sodium (difference - 20mg)
Which food is richer in minerals?
Whitefish
Whitefish is relatively richer in minerals
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 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. Wolffish raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175162/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.