Surimi vs. Whitefish — In-Depth Nutrition Comparison

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Important differences between surimi and whitefish

Surimi has more vitamin B12 and selenium; however, whitefish has more vitamin B6, vitamin B3, protein, vitamin B5, vitamin B1, vitamin B2, and fats.
Surimi's daily need coverage for vitamin B12 is 27% more.
Surimi has 2 times more selenium than whitefish. Surimi has 28.1µg of selenium, while whitefish has 16.2µg.
Surimi is lower in cholesterol.
Surimi has a higher glycemic index than whitefish.

The food varieties used in the comparison are Fish, surimi 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.

Surimi

Whitefish

Contains more SeleniumSelenium

+73.5%

Contains more CalciumCalcium	+266.7%
Contains more PotassiumPotassium	+262.5%
Contains more IronIron	+80.8%
Contains more CopperCopper	+187.5%
Contains more ZincZinc	+284.8%
Contains more PhosphorusPhosphorus	+22.7%
Contains less SodiumSodium	-54.5%
Contains more ManganeseManganese	+681.8%

~equal in Magnesium ~42mg

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.

Surimi

Whitefish

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B12Vitamin B12	+66.7%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+95%
Contains more Vitamin B1Vitamin B1	+755%
Contains more Vitamin B2Vitamin B2	+633.3%
Contains more Vitamin B3Vitamin B3	+1648.2%
Contains more Vitamin B5Vitamin B5	+1135.7%
Contains more Vitamin B6Vitamin B6	+1053.3%
Contains more FolateFolate	+750%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.6µg	0.96µg	27%
Vitamin B6	0.03mg	0.346mg	24%
Vitamin B3	0.22mg	3.846mg	23%
Selenium	28.1µg	16.2µg	22%
Protein	15.18g	24.47g	19%
Cholesterol	30mg	77mg	16%
Vitamin B5	0.07mg	0.865mg	16%
Polyunsaturated fat	0.443g	2.755g	15%
Vitamin B1	0.02mg	0.171mg	13%
Fats	0.9g	7.51g	10%
Vitamin B2	0.021mg	0.154mg	10%
Potassium	112mg	406mg	9%
Zinc	0.33mg	1.27mg	9%
Phosphorus	282mg	346mg	9%
Copper	0.032mg	0.092mg	7%
Monounsaturated fat	0.149g	2.559g	6%
Calories	99kcal	172kcal	4%
Vitamin E	0.63mg		4%
Folate	2µg	17µg	4%
Saturated fat	0.191g	1.162g	4%
Iron	0.26mg	0.47mg	3%
Sodium	143mg	65mg	3%
Manganese	0.011mg	0.086mg	3%
Carbs	6.85g	0g	2%
Calcium	9mg	33mg	2%
Vitamin A	20µg	39µg	2%
Protein per 100 calories	15g	14g	N/A
Calories per 10 g protein	65kcal	70kcal	N/A
Weight per 100 calories	101g	58g	N/A
Unsaturated / Saturated Fat ratio	3.1	4.6	N/A
Net carbs	6.85g	0g	N/A
Magnesium	43mg	42mg	0%
Vitamin K	0.1µg		0%
Tryptophan	0.092mg	0.274mg	0%
Threonine	0.734mg	1.073mg	0%
Isoleucine	0.709mg	1.128mg	0%
Leucine	1.202mg	1.989mg	0%
Lysine	1.387mg	2.248mg	0%
Methionine	0.515mg	0.724mg	0%
Phenylalanine	0.595mg	0.955mg	0%
Valine	0.77mg	1.261mg	0%
Histidine	0.35mg	0.721mg	0%
Omega-3 (EPA)	0.157g	0.406g	N/A
Omega-3 (DHA)	0.241g	1.206g	N/A
Omega-3 (DPA)	0.014g	0.209g	N/A