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Whiting Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 109

% Daily Value *

Total Fat 2g %2

Saturated Fat 0g %2

Trans Fat ~g

Cholesterol 84mg %0

Sodium 132mg %8

Total Carbohydrate 0g %0

Dietary Fiber 0g %0

Total Sugars 0g

Protein 23g

Vitamin D 73.0IU %12

Calcium 62.0mg %4

Iron 0.4mg %2

Potassium 434mg %11

Phosphorus 285.0mg %28

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in whiting

Vitamin C 0.0mg %0

Vitamin K 0.1µg %0

Vitamin E 0.4mg %3

Vitamin A 128.0IU %4

Vitamin B2 (Riboflavin) 0.1mg %5

Vitamin B5 (Pantothenic acid) 0.3mg %5

Vitamin B1 (Thiamin) 0.1mg %6

Vitamin B3 (Niacin) 1.7mg %10

Vitamin D 73.0IU %12

Vitamin B6 0.2mg %14

Choline, total 83.3mg %15

Vitamin B12 2.6µg %108

Minerals in whiting

Iron 0.4mg %2

Zinc 0.5mg %4

Copper 0.0mg %4

Calcium 62.0mg %5

Manganese 0.1mg %6

Magnesium 27.0mg %6

Sodium 132.0mg %9

Potassium 434.0mg %11

Phosphorus 285.0mg %29

Selenium 41.1µg %75

Amino Acids in whiting

Valine 1.2g %62

Leucine 1.9g %65

Isoleucine 1.1g %72

Cystine 0.3g %82

Tyrosine 0.8g %85

Tryptophan 0.3g %88

Methionine 0.7g %89

Threonine 1.0g %91

Histidine 0.7g %92

Lysine 2.2g %96

Phenylalanine 0.9g %98

Fatty Acids in whiting

DPA 0.02g %11

Omega-3 0.54g %33

EPA 0.28g %94

DHA 0.24g %118

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of whiting is 0.0/100 which makes it a low quality carbohydrate food.

0.0
low
excellent
good

Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Whiting has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Valine 39 53
Leucine 59 83
Isoleucine 30 47
Tryptophan 6 11
Threonine 23 45
Histidine 15 30
Lysine 45 94
Met+Cys 22 41
Phe+Tyr 30 74

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in whiting is 8.4 which makes it a high P:E food.

8.4
low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of whiting is 1.2 which makes it a low energy density food.

1.2%
low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in whiting as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that whiting is lacking.

Nutrient Density Score for whiting is 34/100 good).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score

34%
low
excellent
good

Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for whiting

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 0.04 <4
Zinc:Copper 13.25 <12
Potassium:Sodium 3.29 >2
Caclcium:Magnesium 2.30 <2
Iron:Copper 10.00 <15
Calcium:Phosphorus 0.22 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 71%

71%
low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

62% of insulinogenic calories

62%
low
high
medium