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  6. Whitefish vs. Wolffish raw

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 and selenium.
  • Wolffish raw's daily need coverage for vitamin B12 is 45% more.
  • Whitefish has 3 times more saturated fat than wolffish raw. While whitefish has 1.162g of saturated fat, wolffish raw has only 0.365g.

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.
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 21% 1.8% 26% 3.4% 9.7% 21% 86% 11% 2% 199%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +35.3%
Contains more IronIron +422.2%
Contains more CopperCopper +217.2%
Contains more ZincZinc +62.8%
Contains more PhosphorusPhosphorus +73%
Contains less SodiumSodium -23.5%
Contains more ManganeseManganese +473.3%
Contains more SeleniumSelenium +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.
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% 38% 0% 0% 45% 18% 40% 34% 92% 254% 0% 3.8% 0%
Contains more Vitamin B2Vitamin B2 +92.5%
Contains more Vitamin B3Vitamin B3 +80.3%
Contains more Vitamin B5Vitamin B5 +51.8%
Contains more FolateFolate +240%
Contains more Vitamin AVitamin A +189.7%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more Vitamin B12Vitamin B12 +111.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.18mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Whitefish Wolffish raw DV% diff.
Vitamin B12 0.96µg 2.03µg 45%
Selenium 16.2µg 36.5µg 37%
Phosphorus 346mg 200mg 21%
Protein 24.47g 17.5g 14%
Polyunsaturated fat 2.755g 0.845g 13%
Vitamin B3 3.846mg 2.133mg 11%
Cholesterol 77mg 46mg 10%
Fats 7.51g 2.39g 8%
Vitamin A 39µg 113µg 8%
Copper 0.092mg 0.029mg 7%
Vitamin B5 0.865mg 0.57mg 6%
Vitamin B2 0.154mg 0.08mg 6%
Iron 0.47mg 0.09mg 5%
Monounsaturated fat 2.559g 0.837g 4%
Saturated fat 1.162g 0.365g 4%
Vitamin B6 0.346mg 0.4mg 4%
Calories 172kcal 96kcal 4%
Zinc 1.27mg 0.78mg 4%
Manganese 0.086mg 0.015mg 3%
Folate 17µg 5µg 3%
Potassium 406mg 300mg 3%
Calcium 33mg 6mg 3%
Magnesium 42mg 30mg 3%
Vitamin B1 0.171mg 0.18mg 1%
Sodium 65mg 85mg 1%
Tryptophan 0.274mg 0.196mg 0%
Threonine 1.073mg 0.767mg 0%
Isoleucine 1.128mg 0.806mg 0%
Leucine 1.989mg 1.422mg 0%
Lysine 2.248mg 1.607mg 0%
Methionine 0.724mg 0.518mg 0%
Phenylalanine 0.955mg 0.683mg 0%
Valine 1.261mg 0.902mg 0%
Histidine 0.721mg 0.515mg 0%
Omega-3 - EPA 0.406g 0.307g N/A
Omega-3 - DHA 1.206g 0.316g N/A
Omega-3 - DPA 0.209g 0.043g 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% 2% 80%
Protein: 17.5 g
Fats: 2.39 g
Carbs: 0 g
Water: 79.9 g
Other: 0.21 g
Contains more ProteinProtein +39.8%
Contains more FatsFats +214.2%
Contains more OtherOther +1295.2%
Contains more WaterWater +22.8%
~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
18% 41% 41%
Saturated fat: Sat. Fat 0.365 g
Monounsaturated fat: Mono. Fat 0.837 g
Polyunsaturated fat: Poly. Fat 0.845 g
Contains more Mono. FatMonounsaturated fat +205.7%
Contains more Poly. FatPolyunsaturated fat +226%
Contains less Sat. FatSaturated fat -68.6%

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.