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Whiting vs. Croaker — Health Impact and Nutrition Comparison

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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. 

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.
Contains more Calcium +93.8%
Contains more Phosphorus +31.3%
Contains more Potassium +27.6%
Contains less Sodium -62.1%
Contains more Manganese +62.5%
Contains more Iron +104.8%
Contains more Magnesium +55.6%
Contains more Copper +62.5%
Equal in Zinc - 0.52
Equal in Selenium - 38.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Contains more Calcium +93.8%
Contains more Phosphorus +31.3%
Contains more Potassium +27.6%
Contains less Sodium -62.1%
Contains more Manganese +62.5%
Contains more Iron +104.8%
Contains more Magnesium +55.6%
Contains more Copper +62.5%
Equal in Zinc - 0.52
Equal in Selenium - 38.8

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.
:
Contains more Vitamin A +70.7%
Contains more Vitamin B12 +23.8%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +157.5%
Contains more Vitamin B5 +196%
Contains more Vitamin B6 +44.4%
Contains more Folate +126.7%
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% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 46% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0% 0%
Contains more Vitamin A +70.7%
Contains more Vitamin B12 +23.8%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +157.5%
Contains more Vitamin B5 +196%
Contains more Vitamin B6 +44.4%
Contains more Folate +126.7%

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
Contains more Protein +29%
Contains more Water +25%
Contains more Fats +649.7%
Contains more Carbs +∞%
Contains more Other +1425%
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 Protein +29%
Contains more Water +25%
Contains more Fats +649.7%
Contains more Carbs +∞%
Contains more Other +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
Contains less Saturated Fat -88.5%
Contains more Monounsaturated Fat +1095.5%
Contains more Polyunsaturated fat +396.9%
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Contains less Saturated Fat -88.5%
Contains more Monounsaturated Fat +1095.5%
Contains more Polyunsaturated 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].

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
Net carbs 0g 7.14g Croaker
Protein 23.48g 18.2g Whiting
Fats 1.69g 12.67g Croaker
Carbs 0g 7.54g Croaker
Calories 116kcal 221kcal Croaker
Fiber 0g 0.4g Croaker
Calcium 62mg 32mg Whiting
Iron 0.42mg 0.86mg Croaker
Magnesium 27mg 42mg Croaker
Phosphorus 285mg 217mg Whiting
Potassium 434mg 340mg Whiting
Sodium 132mg 348mg Whiting
Zinc 0.53mg 0.52mg Whiting
Copper 0.04mg 0.065mg Croaker
Manganese 0.13mg 0.08mg Whiting
Selenium 41.1µg 38.8µg Whiting
Vitamin A 128IU 75IU Whiting
Vitamin A RAE 38µg 23µg Whiting
Vitamin E 0.38mg Whiting
Vitamin D 73IU Whiting
Vitamin D 1.8µg 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
Folate 15µg 34µg Croaker
Vitamin B12 2.6µg 2.1µg Whiting
Choline 83.3mg Whiting
Vitamin K 0.1µg Whiting
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
Cholesterol 84mg 84mg
Saturated Fat 0.4g 3.476g Whiting
Omega-3 - DHA 0.235g 0.089g Whiting
Omega-3 - EPA 0.283g 0.113g Whiting
Omega-3 - DPA 0.017g 0.079g Croaker
Monounsaturated Fat 0.445g 5.32g Croaker
Polyunsaturated fat 0.587g 2.917g Croaker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting Croaker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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.