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Whiting vs. Whitefish — In-Depth Nutrition Comparison

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What are the main differences between Whiting and Whitefish?

  • Whiting is richer in Vitamin B12, and Selenium, yet Whitefish is richer in Vitamin B3, Vitamin B6, Vitamin B5, Phosphorus, Vitamin B1, Vitamin B2, Zinc, and Copper.
  • Whiting's daily need coverage for Vitamin B12 is 68% higher.
  • Whiting has 3 times more Selenium than Whitefish. Whiting has 41.1µg of Selenium, while Whitefish has 16.2µg.

We used Fish, whiting, mixed species, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat types in this comparison.

Infographic

Whiting vs Whitefish 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 +87.9%
Contains more Manganese +51.2%
Contains more Selenium +153.7%
Contains more Iron +11.9%
Contains more Magnesium +55.6%
Contains more Phosphorus +21.4%
Contains less Sodium -50.8%
Contains more Zinc +139.6%
Contains more Copper +130%
Equal in Potassium - 406
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% 18% 30% 149% 36% 9% 35% 31% 12% 89%
Contains more Calcium +87.9%
Contains more Manganese +51.2%
Contains more Selenium +153.7%
Contains more Iron +11.9%
Contains more Magnesium +55.6%
Contains more Phosphorus +21.4%
Contains less Sodium -50.8%
Contains more Zinc +139.6%
Contains more Copper +130%
Equal in Potassium - 406

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 B12 +170.8%
Contains more Vitamin B1 +151.5%
Contains more Vitamin B2 +156.7%
Contains more Vitamin B3 +130.3%
Contains more Vitamin B5 +246%
Contains more Vitamin B6 +92.2%
Contains more Folate +13.3%
Equal in Vitamin A - 131
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 8% 0% 0% 0% 43% 36% 73% 52% 80% 13% 120% 0% 0%
Contains more Vitamin B12 +170.8%
Contains more Vitamin B1 +151.5%
Contains more Vitamin B2 +156.7%
Contains more Vitamin B3 +130.3%
Contains more Vitamin B5 +246%
Contains more Vitamin B6 +92.2%
Contains more Folate +13.3%
Equal in Vitamin A - 131

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +14.8%
Contains more Fats +344.4%
Contains more Other +2341.7%
Equal in Protein - 24.47
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more Water +14.8%
Contains more Fats +344.4%
Contains more Other +2341.7%
Equal in Protein - 24.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -65.6%
Contains more Monounsaturated Fat +475.1%
Contains more Polyunsaturated fat +369.3%
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
18% 40% 43%
Saturated Fat: 1.162 g
Monounsaturated Fat: 2.559 g
Polyunsaturated fat: 2.755 g
Contains less Saturated Fat -65.6%
Contains more Monounsaturated Fat +475.1%
Contains more Polyunsaturated fat +369.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whiting Whitefish
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
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 Whitefish Opinion
Protein 23.48g 24.47g Whitefish
Fats 1.69g 7.51g Whitefish
Calories 116kcal 172kcal Whitefish
Calcium 62mg 33mg Whiting
Iron 0.42mg 0.47mg Whitefish
Magnesium 27mg 42mg Whitefish
Phosphorus 285mg 346mg Whitefish
Potassium 434mg 406mg Whiting
Sodium 132mg 65mg Whitefish
Zinc 0.53mg 1.27mg Whitefish
Copper 0.04mg 0.092mg Whitefish
Manganese 0.13mg 0.086mg Whiting
Selenium 41.1µg 16.2µg Whiting
Vitamin A 128IU 131IU Whitefish
Vitamin A RAE 38µg 39µg Whitefish
Vitamin E 0.38mg Whiting
Vitamin D 73IU Whiting
Vitamin D 1.8µg Whiting
Vitamin B1 0.068mg 0.171mg Whitefish
Vitamin B2 0.06mg 0.154mg Whitefish
Vitamin B3 1.67mg 3.846mg Whitefish
Vitamin B5 0.25mg 0.865mg Whitefish
Vitamin B6 0.18mg 0.346mg Whitefish
Folate 15µg 17µg Whitefish
Vitamin B12 2.6µg 0.96µg Whiting
Choline 83.3mg Whiting
Vitamin K 0.1µg Whiting
Tryptophan 0.263mg 0.274mg Whitefish
Threonine 1.029mg 1.073mg Whitefish
Isoleucine 1.082mg 1.128mg Whitefish
Leucine 1.908mg 1.989mg Whitefish
Lysine 2.156mg 2.248mg Whitefish
Methionine 0.695mg 0.724mg Whitefish
Phenylalanine 0.917mg 0.955mg Whitefish
Valine 1.21mg 1.261mg Whitefish
Histidine 0.691mg 0.721mg Whitefish
Cholesterol 84mg 77mg Whitefish
Saturated Fat 0.4g 1.162g Whiting
Omega-3 - DHA 0.235g 1.206g Whitefish
Omega-3 - EPA 0.283g 0.406g Whitefish
Omega-3 - DPA 0.017g 0.209g Whitefish
Monounsaturated Fat 0.445g 2.559g Whitefish
Polyunsaturated fat 0.587g 2.755g Whitefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting Whitefish
Low Fats diet ok
Low Carbs diet Equal
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
33%
Whitefish
Minerals Daily Need Coverage Score
50%
Whiting
41%
Whitefish

Comparison summary

Which food is lower in Saturated Fat?
Whiting
Whiting is lower in Saturated Fat (difference - 0.762g)
Which food is lower in Sugar?
Whitefish
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish
Whitefish contains less Sodium (difference - 67mg)
Which food is lower in Cholesterol?
Whitefish
Whitefish is lower in Cholesterol (difference - 7mg)
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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.