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  6. Whitefish raw vs. Whiting

Whitefish raw vs. Whiting — In-Depth Nutrition Comparison

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Important differences between whitefish raw and whiting

  • Whitefish raw has more vitamin D*, vitamin B6, vitamin B5, vitamin B3, vitamin B1, fats, phosphorus, and vitamin B2; however, whiting is richer in vitamin B12 and selenium.
  • Whiting's daily need coverage for vitamin B12 is 54% more.
  • Whitefish raw contains 8 times more vitamin D* than whiting. Whitefish raw contains 478 IU of vitamin D*, while whiting contains 57 IU.

The food varieties used in the comparison are Fish, whitefish, mixed species, raw and Fish, whiting, mixed species, raw.

Infographic

Whitefish raw vs Whiting infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.8% 28% 14% 24% 27% 116% 6.7% 8.7% 69%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 22% 13% 10% 24% 95% 9.4% 14% 175%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +27.3%
Contains more CopperCopper +132.3%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +21.6%
Contains less SodiumSodium -29.2%
Contains more CalciumCalcium +84.6%
Contains more ManganeseManganese +55.2%
Contains more SeleniumSelenium +154.8%
~equal in Iron ~0.34mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 180% 12% 4% 35% 28% 56% 45% 69% 125% 0.25% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 21% 10% 6% 14% 11% 24% 13% 36% 288% 0.25% 9.8%
Contains more Vitamin DVitamin D +757.1%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +160.9%
Contains more Vitamin B3Vitamin B3 +130.8%
Contains more Vitamin B5Vitamin B5 +247.2%
Contains more Vitamin B6Vitamin B6 +92.3%
Contains more FolateFolate +15.4%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B12Vitamin B12 +130%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Whitefish raw Whiting DV% diff.
Vitamin B12 1µg 2.3µg 54%
Vitamin D* 478 IU 57 IU 53%
Vitamin D 12µg 1.4µg 53%
Selenium 12.6µg 32.1µg 35%
Polyunsaturated fat 2.149g 0.422g 12%
Vitamin B3 3mg 1.3mg 11%
Vitamin B5 0.75mg 0.216mg 11%
Vitamin B6 0.3mg 0.156mg 11%
Fats 5.86g 1.31g 7%
Phosphorus 270mg 222mg 7%
Vitamin B1 0.14mg 0.056mg 7%
Vitamin B2 0.12mg 0.046mg 6%
Copper 0.072mg 0.031mg 5%
Monounsaturated fat 1.996g 0.279g 4%
Magnesium 33mg 21mg 3%
Saturated fat 0.906g 0.247g 3%
Calories 134kcal 90kcal 2%
Protein 19.09g 18.31g 2%
Cholesterol 60mg 67mg 2%
Calcium 26mg 48mg 2%
Potassium 317mg 249mg 2%
Manganese 0.067mg 0.104mg 2%
Zinc 0.99mg 0.88mg 1%
Sodium 51mg 72mg 1%
Vitamin A 36µg 30µg 1%
Vitamin E 0.2mg 0.3mg 1%
Folate 15µg 13µg 1%
Protein per 100 calories 14g 20g N/A
Calories per 10 g protein 70kcal 49kcal N/A
Weight per 100 calories 75g 111g N/A
Unsaturated / Saturated Fat ratio 4.6 2.8 N/A
Iron 0.37mg 0.34mg 0%
Vitamin K 0.1µg 0.1µg 0%
Choline 65mg 65mg 0%
Tryptophan 0.214mg 0.205mg 0%
Threonine 0.837mg 0.803mg 0%
Isoleucine 0.88mg 0.844mg 0%
Leucine 1.551mg 1.488mg 0%
Lysine 1.753mg 1.682mg 0%
Methionine 0.565mg 0.542mg 0%
Phenylalanine 0.745mg 0.715mg 0%
Valine 0.983mg 0.943mg 0%
Histidine 0.562mg 0.539mg 0%
Omega-3 (EPA) 0.317g 0.093g N/A
Omega-3 (DHA) 0.941g 0.131g N/A
Omega-3 (DPA) 0.163g 0.018g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 6% 73% 2%
Protein: 19.09 g
Fats: 5.86 g
Carbs: 0 g
Water: 72.77 g
Other: 2.28 g
18% 80%
Protein: 18.31 g
Fats: 1.31 g
Carbs: 0 g
Water: 80.27 g
Other: 0.11 g
Contains more FatsFats +347.3%
Contains more WaterWater +10.3%
~equal in Protein ~18.31g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 40% 43%
Saturated fat: Sat. Fat 0.906 g
Monounsaturated fat: Mono. Fat 1.996 g
Polyunsaturated fat: Poly. Fat 2.149 g
26% 29% 45%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.279 g
Polyunsaturated fat: Poly. Fat 0.422 g
Contains more Mono. FatMonounsaturated fat +615.4%
Contains more Poly. FatPolyunsaturated fat +409.2%
Contains less Sat. FatSaturated fat -72.7%

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. Whitefish raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173711/nutrients
  2. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173713/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.