Nutrition Comparison Tool
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Cooked Whiting
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Fish, salmon, chinook, cooked, dry heat
×
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Whiting 1 fillet (x1) 4% DV 84 calories
  • Fish, salmon, chinook, cooked, dry heat 3 oz (x1) 10% DV 196 calories
  • Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 1 cup (x1) 8% DV 165 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Whiting 1 fillet (x1) 2% DV 1.2g
  • Fish, salmon, chinook, cooked, dry heat 3 oz (x1) 15% DV 11.4g
  • Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 1 cup (x1) 12% DV 9.3g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Whiting 1 fillet (x1) 0% DV 0g
  • Fish, salmon, chinook, cooked, dry heat 3 oz (x1) 0% DV 0g
  • Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 1 cup (x1) 0% DV 0.48g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Whiting 1 fillet (x1) 34% DV 16.9g
  • Fish, salmon, chinook, cooked, dry heat 3 oz (x1) 44% DV 21.9g
  • Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 1 cup (x1) 37% DV 18.6g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Whiting 1 fillet (x1) 20% DV 60.5mg
  • Fish, salmon, chinook, cooked, dry heat 3 oz (x1) 24% DV 72.3mg
  • Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 1 cup (x1) 18% DV 54.3mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Whiting 1 fillet (x1) 1% DV 0.29g
  • Fish, salmon, chinook, cooked, dry heat 3 oz (x1) 14% DV 2.7g
  • Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 1 cup (x1) 12% DV 2.4g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Whiting 1 fillet (x1) 0% DV 0g
  • Fish, salmon, chinook, cooked, dry heat 3 oz (x1) 0% DV 0g
  • Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 1 cup (x1) 0% DV 0.09g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Whiting 1 fillet (x1) 0% DV 0g
  • Fish, salmon, chinook, cooked, dry heat 3 oz (x1) --% DV --g
  • Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 1 cup (x1) 1% DV 0.38g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Whiting 1 fillet (x1) 2% DV 0.3mg
  • Fish, salmon, chinook, cooked, dry heat 3 oz (x1) 4% DV 0.77mg
  • Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 1 cup (x1) 11% DV 2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Whiting 1 fillet (x1) 3% DV 44.6mg
  • Fish, salmon, chinook, cooked, dry heat 3 oz (x1) 2% DV 23.8mg
  • Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 1 cup (x1) 16% DV 213.6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Whiting 1 fillet (x1) 7% DV 312.5mg
  • Fish, salmon, chinook, cooked, dry heat 3 oz (x1) 9% DV 429.3mg
  • Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 1 cup (x1) 6% DV 303.5mg
Comparison Table

Table Legend

  1. Cooked Whiting
  2. Fish, salmon, chinook, cooked, dry heat
  3. Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 72 85 89
Calories
(%DV)		 84
(4%)		 196
(10%)		 165
(8%)
Fat (g)
(%DV)		 1.2
(2%)		 11.4
(15%)		 9.3
(12%)
Protein (g)
(%DV)		 16.9
(34%)		 21.9
(44%)		 18.6
(37%)
Carbohydrate (g)
(%DV)		 0
(0%)		 0
(0%)		 0.48
(0%)
Sugars (g)
(%DV)		 0
(0%)		 --
(--%)		 0.38
(1%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0.09
(0%)
Cholesterol (mg)
(%DV)		 60.5
(20%)		 72.3
(24%)		 54.3
(18%)
Saturated Fats (g)
(%DV)		 0.29
(1%)		 2.7
(14%)		 2.4
(12%)
Net-Carbs (g) 0
0
0.39
Trans Fatty Acids (g) --
--
--
  Minerals
Food # 1 2 3
Weight (g) 72 85 89
Calcium (mg)
(%DV)		 44.6
(3%)		 23.8
(2%)		 213.6
(16%)
Iron, Fe (mg)
(%DV)		 0.3
(2%)		 0.77
(4%)		 2
(11%)
Potassium, K (mg)
(%DV)		 312.5
(7%)		 429.3
(9%)		 303.5
(6%)
Magnesium (mg)
(%DV)		 19.4
(5%)		 103.7
(25%)		 30.3
(7%)
Phosphorus, P (mg)
(%DV)		 205.2
(16%)		 315.3
(25%)		 325.7
(26%)
Sodium (mg)
(%DV)		 95
(4%)		 51
(2%)		 368.5
(15%)
Zinc, Zn (mg)
(%DV)		 0.38
(3%)		 0.48
(4%)		 1.2
(11%)
Copper, Cu (mg)
(%DV)		 0.03
(3%)		 0.05
(5%)		 0.24
(27%)
Manganese (mg)
(%DV)		 0.09
(4%)		 0.02
(1%)		 0.18
(8%)
Selenium, Se (mcg)
(%DV)		 29.6
(54%)		 39.8
(72%)		 36.1
(66%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 72 85 89
Vitamin A, RAE (mcg)
(%DV)		 27.4
(3%)		 126.7
(14%)		 30.3
(3%)
Vitamin C (mg)
(%DV)		 0
(0%)		 3.5
(4%)		 0.89
(1%)
Thiamin (B1) (mg)
(%DV)		 0.05
(4%)		 0.04
(3%)		 0.04
(3%)
Riboflavin (B2) (mg)
(%DV)		 0.04
(3%)		 0.13
(10%)		 0.21
(16%)
Niacin (B3) (mg)
(%DV)		 1.2
(8%)		 8.5
(53%)		 3.7
(23%)
Vitamin B5 (PA) (mg)
(%DV)		 0.18
(4%)		 0.74
(15%)		 0.65
(13%)
Vitamin B6 (mg)
(%DV)		 0.13
(8%)		 0.39
(23%)		 0.11
(6%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 10.8
(3%)		 29.8
(7%)		 21.4
(5%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 10.8
(3%)		 29.8
(7%)		 21.4
(5%)
Folate DFE (mcg)
(%)		 10.8
(3%)		 29.8
(7%)		 21.4
(5%)
Choline (mg)
(%DV)		 60
(11%)		 --
(--%)		 67.6
(12%)
Vitamin B12 (mcg)
(%DV)		 1.9
(78%)		 2.4
(102%)		 8
(334%)
Retinol (mcg) 27.4
126.7
28.5
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 23.1
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin A, IU (IU) 92.2 421.6 134.4
Lycopene (mcg) 0
--
1244.2
Lut + Zeaxanthin (mcg) 0
--
1.8
Vitamin E (mg)
(%DV)		 0.27
(2%)		 --
(--%)		 1.2
(8%)
Vitamin D (mcg)
(%DV)		 1.3
(6%)		 --
(--%)		 4.3
(21%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 1.3
--
4.3
Vitamin D (IU)
(%DV)		 52.6
(7%)		 --
(--%)		 171.8
(21%)
Vitamin K (mcg)
(%DV)		 0.07
(0%)		 --
(--%)		 0.36
(0%)
Vitamin K1 (mcg) --
--
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 72 85 89
Water (g) 53.8
55.8
59.5
Ash (g) 1
1
2
Alcohol (g) 0
--
0
Caffeine (mg) 0
--
0
Theobromine (mg) 0
--
0
PRAL score 8.19
10.29
11.17
  Carbohydrates
Food # 1 2 3
Weight (g) 72 85 89
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
0.03
Glucose (Dextrose) (g) --
--
0.2
Fructose (g) --
--
0.15
Lactose (g) --
--
0
Maltose (g) --
--
0
Galactose (g) --
--
0
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 72 85 89
Monounsaturated Fats (g) 0.32
4.881
4.288
Polyunsaturated Fats (g) 0.423
2.263
1.879
Omega 3s (g)
(%AI)		 0.385
(24%)		 1.728
(108%)		 1.297
(81%)
Omega 6s (g)
(%AI)		 0.014
(0%)		 0.116
(1%)		 0.109
(1%)
Omega 3 to Omega 6 Ratio 26.75
14.95
11.85
Omega 6 to Omega 3 Ratio 0.04
0.07
0.08
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.204
0.858
0.473
Docosapentaenoic Acid (DPA) (g) 0.012
0.252
0.054
Docosahexaenoic Acid (DHA) (g) 0.169
0.618
0.769
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
--
0
Caproic (6:0) (g) 0
--
0
Caprylic Acid (8:0) (g) 0
--
0
Capric Acid (10:0) (g) 0
--
0
Lauric Acid (12:0) (g) 0
--
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.049
0.387
0.625
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.205
1.738
1.547
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.034
0.607
0.217
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.087
0.963
0.563
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.199
3.047
1.647
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.019
0.493
0.632
Docosenoic Acid (22:1) (g) 0.014
0.377
1.445
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.014
0.116
0.109
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.009
0.094
0.209
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0.157
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0.014
0.167
0.264
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 72 85 89
Essential  
Histidine (mg)
(%RDI)		 498
(71%)		 643
(92%)		 605
(86%)
Isoleucine (mg)
(%RDI)		 779
(56%)		 1007
(72%)		 708
(51%)
Leucine (mg)
(%RDI)		 1374
(50%)		 1777
(65%)		 1209
(44%)
Lysine (mg)
(%RDI)		 1552
(74%)		 2008
(96%)		 1246
(59%)
Methionine (mg)
(%RDI)		 500
(69%)		 647
(89%)		 424
(58%)
Phenylalanine (mg)
(%RDI)		 660
(75%)		 853
(98%)		 706
(81%)
Threonine (mg)
(%RDI)		 741
(71%)		 958
(91%)		 708
(67%)
Tryptophan (mg)
(%RDI)		 189
(68%)		 245
(87%)		 140
(50%)
Valine (mg)
(%RDI)		 871
(48%)		 1126
(62%)		 824
(45%)
Conditional  
Arginine (mg) 1012
1308
934
Cystine (mg)
(%RDI)		 181
(63%)		 235
(82%)		 124
(43%)
Glycine (mg) 811
1049
736
Proline (mg) 598
773
579
Tyrosine (mg)
(%RDI)		 571
(65%)		 738
(84%)		 556
(64%)
Non-Essential  
Alanine (mg) 1022
1322
894
Aspartic acid (mg) 1731
2239
1483
Betaine (mg) --
--
0.09
Glutamic acid (mg) 2524
3263
2053
Hydroxyproline (mg) --
--
--
Serine (mg) 690
892
647
Data Source
Cooked Whiting
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Fish, salmon, chinook, cooked, dry heat
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.