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Whiting vs. Croaker — Health Impact and Nutrition Comparison

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on July 17, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Whiting
vs
Croaker

Summary

Croaker provides more Vitamin B3, B6, B5, B1, magnesium, and iron than Pacific Whiting. Also, it has more sodium.

On the other hand, whiting contains more Vitamin A, D, and calcium. Whiting is lower in saturated fat. 

Table of contents

  1. Introduction
    1. What's The Actual Difference?
      1. NUTRITION
        1. Calories
          1. Minerals
            1. Vitamins
              1. Macronutrients
                1. Fats
                  1. Cholesterol
                    1. Protein
                    2. HEALTH IMPACT
                      1. Health Benefits
                      2. References

                        Introduction

                        We'll discuss the main differences between croaker fish and whiting, focusing on their nutritional content and health impact.

                        What's The Actual Difference?

                        Whiting or Pacific whiting belongs to the Merlangius family, while Atlantic croaker belongs to the Sciaenidae family, closely related to the black drum and silver perch.

                        The Pacific whiting is a silvery fish with black specks on its back that can reach 1.4 pounds and 3 feet in length. Pacific whiting flesh is white, soft and mildly sweet. Atlantic croaker is about 12 inches; it is a lean, full-flavored fish with an almost sweet flavor. The flesh is firm, like that of a black drum.

                        NUTRITION

                        The food types discussed in this article are cooked croaker and cooked whiting. To better understand the difference between these two fishes, look at our nutrition infographic at the bottom of the page.

                        Calories

                        Both croaker fish and whiting are considered moderate-calories foods.

                        Croaker has 221 calories per 100g, and Whiting has 116 calories per 100g.

                        Minerals

                        Whiting is relatively richer in minerals than croaker. It is richer in calcium, phosphorus, manganese, and potassium and has less sodium.

                        On the other hand, a croaker contains more magnesium, copper, and iron.

                        Both fishes contain equal amounts of zinc and selenium.

                        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 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
                        Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.6% 30% 32% 22% 14% 93% 45% 10% 212%
                        Contains more CalciumCalcium +93.8%
                        Contains more PotassiumPotassium +27.6%
                        Contains more PhosphorusPhosphorus +31.3%
                        Contains less SodiumSodium -62.1%
                        Contains more ManganeseManganese +62.5%
                        Contains more MagnesiumMagnesium +55.6%
                        Contains more IronIron +104.8%
                        Contains more CopperCopper +62.5%
                        ~equal in Zinc ~0.52mg
                        ~equal in Selenium ~38.8µg

                        Vitamins

                        Croaker has more vitamins than whiting fish. It provides more Vitamin B1, B5, B2, B3, and folate than whiting fish.

                        Whiting has more  Vitamin A, E, B12, and D.

                        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% 7.7% 7.6% 54% 17% 14% 31% 15% 42% 325% 0.25% 11% 45%
                        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% 4.5% 0% 0% 23% 30% 81% 44% 60% 263% 0% 26% 0%
                        Contains more Vitamin AVitamin A +70.7%
                        Contains more Vitamin EVitamin E +∞%
                        Contains more Vitamin DVitamin D +∞%
                        Contains more Vitamin B12Vitamin B12 +23.8%
                        Contains more Vitamin KVitamin K +∞%
                        Contains more CholineCholine +∞%
                        Contains more Vitamin B1Vitamin B1 +32.4%
                        Contains more Vitamin B2Vitamin B2 +116.7%
                        Contains more Vitamin B3Vitamin B3 +157.5%
                        Contains more Vitamin B5Vitamin B5 +196%
                        Contains more Vitamin B6Vitamin B6 +44.4%
                        Contains more FolateFolate +126.7%
                        ~equal in Vitamin C ~0mg

                        Macronutrients

                        Whiting fish is richer in water. This is why the croaker may seem to have a more solid texture. Croaker is notably richer in fats, while whiting contains more protein. Please check the chart shown below and read about these nutrients in detail in the corresponding sections. 

                        Macronutrient Comparison

                        Macronutrient breakdown side-by-side comparison
                        23% 2% 75%
                        Protein: 23.48 g
                        Fats: 1.69 g
                        Carbs: 0 g
                        Water: 74.71 g
                        Other: 0.12 g
                        18% 13% 8% 60% 2%
                        Protein: 18.2 g
                        Fats: 12.67 g
                        Carbs: 7.54 g
                        Water: 59.76 g
                        Other: 1.83 g
                        Contains more ProteinProtein +29%
                        Contains more WaterWater +25%
                        Contains more FatsFats +649.7%
                        Contains more CarbsCarbs +∞%
                        Contains more OtherOther +1425%

                        Fats

                        Croaker has 12 times more fat than Whiting. It is significantly richer in all types of fats - saturated and unsaturated. 

                        Cholesterol

                        Cooked croaker and whiting have equal amounts of cholesterol: both provide 84mg of cholesterol per 100g. 

                        Fat Type Comparison

                        Fat type breakdown side-by-side comparison
                        28% 31% 41%
                        Saturated Fat: Sat. Fat 0.4 g
                        Monounsaturated Fat: Mono. Fat 0.445 g
                        Polyunsaturated fat: Poly. Fat 0.587 g
                        30% 45% 25%
                        Saturated Fat: Sat. Fat 3.476 g
                        Monounsaturated Fat: Mono. Fat 5.32 g
                        Polyunsaturated fat: Poly. Fat 2.917 g
                        Contains less Sat. FatSaturated Fat -88.5%
                        Contains more Mono. FatMonounsaturated Fat +1095.5%
                        Contains more Poly. FatPolyunsaturated fat +396.9%

                        Protein

                        Whiting is 5g richer in protein than croaker: croaker contains 18.2 g, and whiting has 23.5g of protein per 100g. Both have essential amino acids, such as lysine, histidine, and phenylalanine.

                        HEALTH IMPACT

                        Health Benefits

                        Croaker fish and whiting both have high omega-3 and omega-6 fatty acids. These two compounds may benefit cardiovascular, eye, and immune system function [1]. According to research, omega-3 fatty acids may reduce blood clotting, lower blood pressure and the risk of heart failure, and lower triglycerides [2]. Studies show [3] that omega-3-rich fish bioactive proteins, peptides, or protein hydrolysates have immunomodulatory properties.

                        Whiting fish is higher in selenium. Studies show that selenium may help improve your immune response, and a deficiency may negatively affect immune cells and their function [4].

                        References

                        1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742725/
                        2. https://pubmed.ncbi.nlm.nih.gov/34371930/
                        3. https://www.mdpi.com/1422-0067/20/20/5028
                        4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3723386/
                        Article author photo Elen Khachatrian
                        Education: Nutrition & Microbiology at YSU
                        Last updated: July 17, 2023
                        Medically reviewed by Ani Harutyunyan

                        Infographic

                        Whiting vs Croaker infographic
                        Infographic link

                        Comparison summary table

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

                        All nutrients comparison - raw data values

                        Nutrient Whiting Croaker Opinion
                        Calories 116kcal 221kcal Croaker
                        Protein 23.48g 18.2g Whiting
                        Fats 1.69g 12.67g Croaker
                        Net carbs 0g 7.14g Croaker
                        Carbs 0g 7.54g Croaker
                        Cholesterol 84mg 84mg
                        Vitamin D 73IU Whiting
                        Magnesium 27mg 42mg Croaker
                        Calcium 62mg 32mg Whiting
                        Potassium 434mg 340mg Whiting
                        Iron 0.42mg 0.86mg Croaker
                        Fiber 0g 0.4g Croaker
                        Copper 0.04mg 0.065mg Croaker
                        Zinc 0.53mg 0.52mg Whiting
                        Phosphorus 285mg 217mg Whiting
                        Sodium 132mg 348mg Whiting
                        Vitamin A 128IU 75IU Whiting
                        Vitamin A 38µg 23µg Whiting
                        Vitamin E 0.38mg Whiting
                        Vitamin D 1.8µg Whiting
                        Manganese 0.13mg 0.08mg Whiting
                        Selenium 41.1µg 38.8µg Whiting
                        Vitamin B1 0.068mg 0.09mg Croaker
                        Vitamin B2 0.06mg 0.13mg Croaker
                        Vitamin B3 1.67mg 4.3mg Croaker
                        Vitamin B5 0.25mg 0.74mg Croaker
                        Vitamin B6 0.18mg 0.26mg Croaker
                        Vitamin B12 2.6µg 2.1µg Whiting
                        Vitamin K 0.1µg Whiting
                        Folate 15µg 34µg Croaker
                        Choline 83.3mg Whiting
                        Saturated Fat 0.4g 3.476g Whiting
                        Monounsaturated Fat 0.445g 5.32g Croaker
                        Polyunsaturated fat 0.587g 2.917g Croaker
                        Tryptophan 0.263mg 0.208mg Whiting
                        Threonine 1.029mg 0.788mg Whiting
                        Isoleucine 1.082mg 0.847mg Whiting
                        Leucine 1.908mg 1.48mg Whiting
                        Lysine 2.156mg 1.571mg Whiting
                        Methionine 0.695mg 0.525mg Whiting
                        Phenylalanine 0.917mg 0.742mg Whiting
                        Valine 1.21mg 0.947mg Whiting
                        Histidine 0.691mg 0.525mg Whiting
                        Omega-3 - EPA 0.283g 0.113g Whiting
                        Omega-3 - DHA 0.235g 0.089g Whiting
                        Omega-3 - DPA 0.017g 0.079g Croaker

                        Which food is preferable for your diet?

                        ok
                        ok
                        is better in case of low diet
                        Whiting Croaker
                        Low Calories diet ok
                        Low Fats diet ok
                        Low Carbs diet ok
                        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
                        44%
                        Whiting
                        41%
                        Croaker
                        Minerals Daily Need Coverage Score
                        50%
                        Whiting
                        50%
                        Croaker

                        Comparison summary

                        Which food contains less Sodium?
                        Whiting
                        Whiting contains less Sodium (difference - 216mg)
                        Which food is lower in Saturated Fat?
                        Whiting
                        Whiting is lower in Saturated Fat (difference - 3.076g)
                        Which food is lower in Sugar?
                        Croaker
                        Croaker is lower in Sugar (difference - 0g)
                        Which food contains less Cholesterol?
                        ?
                        The foods are relatively equal in Cholesterol (84 mg)
                        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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/nutrients
                        2. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.