Nutrition Comparison Tool

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      Cooked Whiting
      ×
      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.