Croaker vs. Whitefish — In-Depth Nutrition Comparison

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The main differences between croaker and whitefish

Croaker has more vitamin B12, selenium, and fats; however, whitefish has more phosphorus, protein, zinc, vitamin B1, and vitamin B6.
Daily need coverage for vitamin B12 for croaker is 48% higher.
Whitefish has 5 times less sodium than croaker. Croaker has 348mg of sodium, while whitefish has 65mg.

Food types used in this article are Fish, croaker, Atlantic, cooked, breaded, and fried and Fish, whitefish, 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.

Croaker

Whitefish

Contains more IronIron	+83%
Contains more SeleniumSelenium	+139.5%

Contains more PotassiumPotassium	+19.4%
Contains more CopperCopper	+41.5%
Contains more ZincZinc	+144.2%
Contains more PhosphorusPhosphorus	+59.4%
Contains less SodiumSodium	-81.3%

~equal in Magnesium ~42mg

~equal in Calcium ~33mg

~equal in Manganese ~0.086mg

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.

Croaker

Whitefish

Contains more Vitamin B3Vitamin B3	+11.8%
Contains more Vitamin B12Vitamin B12	+118.8%
Contains more FolateFolate	+100%

Contains more Vitamin AVitamin A	+69.6%
Contains more Vitamin B1Vitamin B1	+90%
Contains more Vitamin B2Vitamin B2	+18.5%
Contains more Vitamin B5Vitamin B5	+16.9%
Contains more Vitamin B6Vitamin B6	+33.1%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.1µg	0.96µg	48%
Selenium	38.8µg	16.2µg	41%
Phosphorus	217mg	346mg	18%
Protein	18.2g	24.47g	13%
Sodium	348mg	65mg	12%
Saturated fat	3.476g	1.162g	11%
Fats	12.67g	7.51g	8%
Zinc	0.52mg	1.27mg	7%
Vitamin B1	0.09mg	0.171mg	7%
Vitamin B6	0.26mg	0.346mg	7%
Monounsaturated fat	5.32g	2.559g	7%
Iron	0.86mg	0.47mg	5%
Folate	34µg	17µg	4%
Carbs	7.54g	0g	3%
Copper	0.065mg	0.092mg	3%
Vitamin B3	4.3mg	3.846mg	3%
Vitamin B5	0.74mg	0.865mg	3%
Calories	221kcal	172kcal	2%
Cholesterol	84mg	77mg	2%
Potassium	340mg	406mg	2%
Fiber	0.4g	0g	2%
Vitamin A	23µg	39µg	2%
Vitamin B2	0.13mg	0.154mg	2%
Polyunsaturated fat	2.917g	2.755g	1%
Protein per 100 calories	8.2g	14g	N/A
Calories per 10 g protein	121kcal	70kcal	N/A
Weight per 100 calories	45g	58g	N/A
Unsaturated / Saturated Fat ratio	2.4	4.6	N/A
Net carbs	7.14g	0g	N/A
Magnesium	42mg	42mg	0%
Calcium	32mg	33mg	0%
Manganese	0.08mg	0.086mg	0%
Tryptophan	0.208mg	0.274mg	0%
Threonine	0.788mg	1.073mg	0%
Isoleucine	0.847mg	1.128mg	0%
Leucine	1.48mg	1.989mg	0%
Lysine	1.571mg	2.248mg	0%
Methionine	0.525mg	0.724mg	0%
Phenylalanine	0.742mg	0.955mg	0%
Valine	0.947mg	1.261mg	0%
Histidine	0.525mg	0.721mg	0%
Omega-3 (EPA)	0.113g	0.406g	N/A
Omega-3 (DHA)	0.089g	1.206g	N/A
Omega-3 (DPA)	0.079g	0.209g	N/A