Whiting vs. Catfish — In-Depth Nutrition Comparison

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How are whiting and catfish different?

Whiting is richer in selenium, vitamin D*, phosphorus, and calcium, while catfish is higher in vitamin B5, vitamin B12, and vitamin B3.
Whiting covers your daily need for selenium, 57% more than catfish.
Whiting contains 7 times more vitamin D* than catfish. Whiting contains 73 IU of vitamin D*, while catfish contains 10 IU.
Catfish is lower in cholesterol.

Fish, whiting, mixed species, cooked, dry heat and Fish, catfish, channel, farmed, cooked, dry heat types were used in this article.

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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.

Whiting

Catfish

Contains more MagnesiumMagnesium	+17.4%
Contains more CalciumCalcium	+588.9%
Contains more PotassiumPotassium	+18.6%
Contains more IronIron	+50%
Contains more PhosphorusPhosphorus	+15.4%
Contains more ManganeseManganese	+622.2%
Contains more SeleniumSelenium	+315.2%

~equal in Copper ~0.039mg

~equal in Zinc ~0.58mg

~equal in Sodium ~119mg

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.

Whiting

Catfish

Contains more Vitamin DVitamin D	+500%
Contains more Vitamin AVitamin A	+3700%
Contains more Vitamin B1Vitamin B1	+183.3%
Contains more FolateFolate	+25%

Contains more Vitamin EVitamin E	+155.3%
Contains more Vitamin B2Vitamin B2	+66.7%
Contains more Vitamin B3Vitamin B3	+52.6%
Contains more Vitamin B5Vitamin B5	+224.4%
Contains more Vitamin KVitamin K	+2400%

~equal in Vitamin C ~0mg

~equal in Vitamin B6 ~0.177mg

~equal in Vitamin B12 ~2.78µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	41.1µg	9.9µg	57%
Vitamin B5	0.25mg	0.811mg	11%
Protein	23.48g	18.44g	10%
Fats	1.69g	7.19g	8%
Vitamin D*	73 IU	10 IU	8%
Vitamin D	1.8µg	0.3µg	8%
Vitamin B12	2.6µg	2.78µg	7%
Monounsaturated fat	0.445g	3.115g	7%
Cholesterol	84mg	66mg	6%
Calcium	62mg	9mg	5%
Phosphorus	285mg	247mg	5%
Manganese	0.13mg	0.018mg	5%
Vitamin B3	1.67mg	2.548mg	5%
Saturated fat	0.4g	1.586g	5%
Polyunsaturated fat	0.587g	1.354g	5%
Vitamin A	38µg	1µg	4%
Vitamin E	0.38mg	0.97mg	4%
Vitamin B1	0.068mg	0.024mg	4%
Vitamin B2	0.06mg	0.1mg	3%
Potassium	434mg	366mg	2%
Iron	0.42mg	0.28mg	2%
Vitamin K	0.1µg	2.5µg	2%
Calories	116kcal	144kcal	1%
Magnesium	27mg	23mg	1%
Sodium	132mg	119mg	1%
Folate	15µg	12µg	1%
Choline	83.3mg	78.7mg	1%
Protein per 100 calories	20g	13g	N/A
Calories per 10 g protein	49kcal	78kcal	N/A
Weight per 100 calories	86g	69g	N/A
Unsaturated / Saturated Fat ratio	2.6	2.8	N/A
Copper	0.04mg	0.039mg	0%
Zinc	0.53mg	0.58mg	0%
Vitamin B6	0.18mg	0.177mg	0%
Trans fat		0.063g	N/A
Tryptophan	0.263mg	0.22mg	0%
Threonine	1.029mg	0.833mg	0%
Isoleucine	1.082mg	0.82mg	0%
Leucine	1.908mg	1.396mg	0%
Lysine	2.156mg	1.677mg	0%
Methionine	0.695mg	0.539mg	0%
Phenylalanine	0.917mg	0.735mg	0%
Valine	1.21mg	0.894mg	0%
Histidine	0.691mg	0.404mg	0%
Omega-3 - EPA	0.283g	0.02g	N/A
Omega-3 - DHA	0.235g	0.069g	N/A
Omega-3 - DPA	0.017g	0.018g	N/A
Omega-6 - Eicosadienoic acid		0.049g	N/A