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Whitefish vs. Yellowtail raw — In-Depth Nutrition Comparison

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How are Whitefish and Yellowtail raw different?

  • Whitefish is richer in Phosphorus, Vitamin B6, Vitamin B2, Zinc, Vitamin B5, and Copper, while Yellowtail raw is higher in Selenium, Vitamin B3, and Vitamin B12.
  • Yellowtail raw covers your daily need of Selenium 37% more than Whitefish.
  • Whitefish contains 4 times more Vitamin B2 than Yellowtail raw. Whitefish contains 0.154mg of Vitamin B2, while Yellowtail raw contains 0.04mg.
  • Yellowtail raw is lower in Cholesterol.

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

Infographic

Whitefish vs Yellowtail 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 +43.5%
Contains more Magnesium +40%
Contains more Phosphorus +120.4%
Contains more Zinc +144.2%
Contains more Copper +104.4%
Contains more Manganese +473.3%
Contains less Sodium -40%
Contains more Selenium +125.3%
Equal in Iron - 0.49
Equal in Potassium - 420
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 7% 19% 22% 68% 38% 6% 15% 15% 2% 200%
Contains more Calcium +43.5%
Contains more Magnesium +40%
Contains more Phosphorus +120.4%
Contains more Zinc +144.2%
Contains more Copper +104.4%
Contains more Manganese +473.3%
Contains less Sodium -40%
Contains more Selenium +125.3%
Equal in Iron - 0.49
Equal in Potassium - 420

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 +37.9%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +285%
Contains more Vitamin B5 +46.6%
Contains more Vitamin B6 +116.3%
Contains more Folate +325%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +76.8%
Contains more Vitamin B12 +35.4%
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% 0% 0% 10% 36% 10% 128% 36% 37% 3% 163% 0% 1%
Contains more Vitamin A +37.9%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +285%
Contains more Vitamin B5 +46.6%
Contains more Vitamin B6 +116.3%
Contains more Folate +325%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +76.8%
Contains more Vitamin B12 +35.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +43.3%
Contains more Water +14.5%
Equal in Protein - 23.14
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
23% 5% 75%
Protein: 23.14 g
Fats: 5.24 g
Carbs: 0 g
Water: 74.52 g
Other: 0 g
Contains more Fats +43.3%
Contains more Water +14.5%
Equal in Protein - 23.14

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +28.6%
Contains more Polyunsaturated fat +94%
18% 40% 43%
Saturated Fat: 1.162 g
Monounsaturated Fat: 2.559 g
Polyunsaturated fat: 2.755 g
27% 42% 30%
Saturated Fat: 1.28 g
Monounsaturated Fat: 1.99 g
Polyunsaturated fat: 1.42 g
Contains more Monounsaturated Fat +28.6%
Contains more Polyunsaturated fat +94%

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 raw
Lower in Sodium ok
Lower in Cholesterol 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 raw Opinion
Protein 24.47g 23.14g Whitefish
Fats 7.51g 5.24g Whitefish
Calories 172kcal 146kcal Whitefish
Calcium 33mg 23mg Whitefish
Iron 0.47mg 0.49mg Yellowtail raw
Magnesium 42mg 30mg Whitefish
Phosphorus 346mg 157mg Whitefish
Potassium 406mg 420mg Yellowtail raw
Sodium 65mg 39mg Yellowtail raw
Zinc 1.27mg 0.52mg Whitefish
Copper 0.092mg 0.045mg Whitefish
Manganese 0.086mg 0.015mg Whitefish
Selenium 16.2µg 36.5µg Yellowtail raw
Vitamin A 131IU 95IU Whitefish
Vitamin A RAE 39µg 29µg Whitefish
Vitamin C 0mg 2.8mg Yellowtail raw
Vitamin B1 0.171mg 0.144mg Whitefish
Vitamin B2 0.154mg 0.04mg Whitefish
Vitamin B3 3.846mg 6.8mg Yellowtail raw
Vitamin B5 0.865mg 0.59mg Whitefish
Vitamin B6 0.346mg 0.16mg Whitefish
Folate 17µg 4µg Whitefish
Vitamin B12 0.96µg 1.3µg Yellowtail raw
Vitamin K 0.1µg Yellowtail raw
Tryptophan 0.274mg 0.259mg Whitefish
Threonine 1.073mg 1.015mg Whitefish
Isoleucine 1.128mg 1.066mg Whitefish
Leucine 1.989mg 1.881mg Whitefish
Lysine 2.248mg 2.126mg Whitefish
Methionine 0.724mg 0.685mg Whitefish
Phenylalanine 0.955mg 0.904mg Whitefish
Valine 1.261mg 1.192mg Whitefish
Histidine 0.721mg 0.681mg Whitefish
Cholesterol 77mg 55mg Yellowtail raw
Saturated Fat 1.162g 1.28g Whitefish
Omega-3 - DHA 1.206g Whitefish
Omega-3 - EPA 0.406g Whitefish
Omega-3 - DPA 0.209g Whitefish
Monounsaturated Fat 2.559g 1.99g Whitefish
Polyunsaturated fat 2.755g 1.42g Whitefish

Which food is preferable for your diet?

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

Comparison summary

Which food contains less Sodium?
Yellowtail raw
Yellowtail raw contains less Sodium (difference - 26mg)
Which food is lower in Cholesterol?
Yellowtail raw
Yellowtail raw is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Whitefish
Whitefish is lower in Saturated Fat (difference - 0.118g)
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175163/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.