Surimi vs. Catfish — In-Depth Nutrition Comparison

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The main differences between surimi and catfish

Surimi is richer in selenium, yet catfish is richer in vitamin B12, vitamin B5, vitamin B3, vitamin B6, potassium, and vitamin B2.
Daily need coverage for vitamin B12 for catfish is 49% higher.
Surimi contains 3 times more selenium than catfish. Surimi contains 28.1µg of selenium, while catfish contains 9.9µg.
Surimi contains less cholesterol.
Catfish has a lower glycemic index than surimi.

Food types used in this article are Fish, surimi and Fish, catfish, channel, farmed, cooked, dry heat.

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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.

Surimi

Catfish

Contains more MagnesiumMagnesium	+87%
Contains more PhosphorusPhosphorus	+14.2%
Contains more SeleniumSelenium	+183.8%

Contains more PotassiumPotassium	+226.8%
Contains more CopperCopper	+21.9%
Contains more ZincZinc	+75.8%
Contains less SodiumSodium	-16.8%
Contains more ManganeseManganese	+63.6%

~equal in Calcium ~9mg

~equal in Iron ~0.28mg

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.

Surimi

Catfish

Contains more Vitamin AVitamin A

+1900%

Contains more Vitamin EVitamin E	+54%
Contains more Vitamin B1Vitamin B1	+20%
Contains more Vitamin B2Vitamin B2	+376.2%
Contains more Vitamin B3Vitamin B3	+1058.2%
Contains more Vitamin B5Vitamin B5	+1058.6%
Contains more Vitamin B6Vitamin B6	+490%
Contains more Vitamin B12Vitamin B12	+73.8%
Contains more Vitamin KVitamin K	+2400%
Contains more FolateFolate	+500%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.6µg	2.78µg	49%
Selenium	28.1µg	9.9µg	33%
Vitamin B3	0.22mg	2.548mg	15%
Vitamin B5	0.07mg	0.811mg	15%
Choline		78.7mg	14%
Cholesterol	30mg	66mg	12%
Vitamin B6	0.03mg	0.177mg	11%
Fats	0.9g	7.19g	10%
Protein	15.18g	18.44g	7%
Potassium	112mg	366mg	7%
Monounsaturated fat	0.149g	3.115g	7%
Vitamin B2	0.021mg	0.1mg	6%
Saturated fat	0.191g	1.586g	6%
Polyunsaturated fat	0.443g	1.354g	6%
Magnesium	43mg	23mg	5%
Phosphorus	282mg	247mg	5%
Folate	2µg	12µg	3%
Calories	99kcal	144kcal	2%
Carbs	6.85g	0g	2%
Vitamin D		0.3µg	2%
Zinc	0.33mg	0.58mg	2%
Vitamin A	20µg	1µg	2%
Vitamin E	0.63mg	0.97mg	2%
Vitamin K	0.1µg	2.5µg	2%
Vitamin D*		10 IU	1%
Copper	0.032mg	0.039mg	1%
Sodium	143mg	119mg	1%
Protein per 100 calories	15g	13g	N/A
Calories per 10 g protein	65kcal	78kcal	N/A
Weight per 100 calories	101g	69g	N/A
Unsaturated / Saturated Fat ratio	3.1	2.8	N/A
Net carbs	6.85g	0g	N/A
Calcium	9mg	9mg	0%
Iron	0.26mg	0.28mg	0%
Manganese	0.011mg	0.018mg	0%
Vitamin B1	0.02mg	0.024mg	0%
Trans fat		0.063g	N/A
Tryptophan	0.092mg	0.22mg	0%
Threonine	0.734mg	0.833mg	0%
Isoleucine	0.709mg	0.82mg	0%
Leucine	1.202mg	1.396mg	0%
Lysine	1.387mg	1.677mg	0%
Methionine	0.515mg	0.539mg	0%
Phenylalanine	0.595mg	0.735mg	0%
Valine	0.77mg	0.894mg	0%
Histidine	0.35mg	0.404mg	0%
Omega-3 - EPA	0.157g	0.02g	N/A
Omega-3 - DHA	0.241g	0.069g	N/A
Omega-3 - DPA	0.014g	0.018g	N/A
Omega-6 - Eicosadienoic acid		0.049g	N/A