Whiting vs. Grouper — In-Depth Nutrition Comparison

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A recap on the differences between whiting and grouper

Whiting has more vitamin B12, phosphorus, vitamin B3, and manganese; however, grouper is higher in vitamin B6, vitamin B5, selenium, and iron.
Whiting covers your daily vitamin B12 needs 80% more than grouper.
Grouper contains 11 times less manganese than whiting. Whiting contains 0.13mg of manganese, while grouper contains 0.012mg.
Grouper has less cholesterol.

Food varieties used in this article are Fish, whiting, mixed species, cooked, dry heat and Fish, grouper, mixed species, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Whiting

Grouper

Contains more CalciumCalcium	+195.2%
Contains more PhosphorusPhosphorus	+99.3%
Contains more ManganeseManganese	+983.3%

Contains more MagnesiumMagnesium	+37%
Contains more IronIron	+171.4%
Contains more CopperCopper	+12.5%
Contains less SodiumSodium	-59.8%
Contains more SeleniumSelenium	+13.9%

~equal in Potassium ~475mg

~equal in Zinc ~0.51mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Whiting

Grouper

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+900%
Contains more Vitamin B3Vitamin B3	+338.3%
Contains more Vitamin B12Vitamin B12	+276.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+50%

Contains more Vitamin AVitamin A	+31.6%
Contains more Vitamin B1Vitamin B1	+19.1%
Contains more Vitamin B5Vitamin B5	+248%
Contains more Vitamin B6Vitamin B6	+94.4%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.6µg	0.69µg	80%
Phosphorus	285mg	143mg	20%
Choline	83.3mg		15%
Vitamin B6	0.18mg	0.35mg	13%
Cholesterol	84mg	47mg	12%
Vitamin B5	0.25mg	0.87mg	12%
Selenium	41.1µg	46.8µg	10%
Vitamin D*	73 IU		9%
Vitamin D	1.8µg		9%
Iron	0.42mg	1.14mg	9%
Vitamin B3	1.67mg	0.381mg	8%
Manganese	0.13mg	0.012mg	5%
Calcium	62mg	21mg	4%
Vitamin B2	0.06mg	0.006mg	4%
Protein	23.48g	24.84g	3%
Sodium	132mg	53mg	3%
Vitamin E	0.38mg		3%
Magnesium	27mg	37mg	2%
Fats	1.69g	1.3g	1%
Potassium	434mg	475mg	1%
Copper	0.04mg	0.045mg	1%
Vitamin A	38µg	50µg	1%
Vitamin B1	0.068mg	0.081mg	1%
Folate	15µg	10µg	1%
Polyunsaturated fat	0.587g	0.403g	1%
Calories	116kcal	118kcal	0%
Protein per 100 calories	20g	21g	N/A
Calories per 10 g protein	49kcal	48kcal	N/A
Weight per 100 calories	86g	85g	N/A
Zinc	0.53mg	0.51mg	0%
Vitamin K	0.1µg		0%
Saturated fat	0.4g	0.299g	0%
Monounsaturated fat	0.445g	0.268g	0%
Tryptophan	0.263mg	0.278mg	0%
Threonine	1.029mg	1.089mg	0%
Isoleucine	1.082mg	1.145mg	0%
Leucine	1.908mg	2.019mg	0%
Lysine	2.156mg	2.282mg	0%
Methionine	0.695mg	0.735mg	0%
Phenylalanine	0.917mg	0.97mg	0%
Valine	1.21mg	1.28mg	0%
Histidine	0.691mg	0.731mg	0%
Omega-3 (EPA)	0.283g	0.035g	N/A
Omega-3 (DHA)	0.235g	0.213g	N/A
Omega-3 (DPA)	0.017g	0.017g	N/A