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Whitefish vs. Yellowtail — In-Depth Nutrition Comparison

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How are whitefish and yellowtail different?

  • Whitefish is richer in phosphorus, vitamin B6, vitamin B2, and zinc, while yellowtail is higher in selenium, vitamin B3, and vitamin B12.
  • Yellowtail covers your daily need for selenium, 56% more than whitefish.
  • Whitefish contains 3 times more vitamin B2 than yellowtail. Whitefish contains 0.154mg of vitamin B2, while yellowtail contains 0.051mg.

Fish, whitefish, mixed species, cooked, dry heat and Fish, yellowtail, mixed species, cooked, dry heat types were used in this article.

Infographic

Whitefish vs Yellowtail infographic
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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 27% 8.7% 47% 24% 19% 18% 86% 6.5% 2.5% 255%
Contains more CalciumCalcium +13.8%
Contains more CopperCopper +58.6%
Contains more ZincZinc +89.6%
Contains more PhosphorusPhosphorus +72.1%
Contains more ManganeseManganese +352.6%
Contains more PotassiumPotassium +32.5%
Contains more IronIron +34%
Contains less SodiumSodium -23.1%
Contains more SeleniumSelenium +188.9%
~equal in Magnesium ~38mg

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 9.7% 10% 0% 0% 44% 12% 163% 41% 43% 156% 0% 3% 0%
Contains more Vitamin AVitamin A +25.8%
Contains more Vitamin B2Vitamin B2 +202%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B6Vitamin B6 +87%
Contains more FolateFolate +325%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +126.7%
Contains more Vitamin B12Vitamin B12 +30.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.175mg
~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
30% 7% 67%
Protein: 29.67 g
Fats: 6.72 g
Carbs: 0 g
Water: 67.33 g
Other: 0 g
Contains more FatsFats +11.8%
Contains more OtherOther +-178.8%
Contains more ProteinProtein +21.3%
~equal in Carbs ~0g
~equal in Water ~67.33g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whitefish Yellowtail
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat 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 Yellowtail DV% diff.
Selenium 16.2µg 46.8µg 56%
Vitamin B3 3.846mg 8.718mg 30%
Phosphorus 346mg 201mg 21%
Polyunsaturated fat 2.755g 18%
Vitamin B6 0.346mg 0.185mg 12%
Vitamin B12 0.96µg 1.25µg 12%
Protein 24.47g 29.67g 10%
Vitamin B2 0.154mg 0.051mg 8%
Monounsaturated fat 2.559g 6%
Saturated fat 1.162g 5%
Zinc 1.27mg 0.67mg 5%
Vitamin B5 0.865mg 0.681mg 4%
Copper 0.092mg 0.058mg 4%
Potassium 406mg 538mg 4%
Folate 17µg 4µg 3%
Manganese 0.086mg 0.019mg 3%
Vitamin C 0mg 2.9mg 3%
Iron 0.47mg 0.63mg 2%
Cholesterol 77mg 71mg 2%
Calories 172kcal 187kcal 1%
Vitamin A 39µg 31µg 1%
Sodium 65mg 50mg 1%
Magnesium 42mg 38mg 1%
Fats 7.51g 6.72g 1%
Calcium 33mg 29mg 0%
Vitamin B1 0.171mg 0.175mg 0%
Tryptophan 0.274mg 0.332mg 0%
Threonine 1.073mg 1.301mg 0%
Isoleucine 1.128mg 1.367mg 0%
Leucine 1.989mg 2.411mg 0%
Lysine 2.248mg 2.725mg 0%
Methionine 0.724mg 0.878mg 0%
Phenylalanine 0.955mg 1.158mg 0%
Valine 1.261mg 1.528mg 0%
Histidine 0.721mg 0.873mg 0%
Omega-3 - EPA 0.406g N/A
Omega-3 - DHA 1.206g 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 Yellowtail
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
37%
Yellowtail
Minerals Daily Need Coverage Score
41%
Whitefish
49%
Yellowtail

Comparison summary

Which food is lower in Cholesterol?
Yellowtail
Yellowtail is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Yellowtail
Yellowtail contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Yellowtail
Yellowtail is lower in Saturated fat (difference - 1.162g)
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. Yellowtail - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174248/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.