Your Weekly Charts Fish Health Benefits, Charts

2025 January 

Your Weekly Charts Fish Health Benefits, Charts

 Here's a comparative chart for the nutritional value of basa fillets alongside a variety of common food fish, with a final star rating based on overall nutrition (out of 5 stars):

Fish Type	Calories (per 100g)	Protein	Fat	Omega-3	Cholesterol	Vitamins & Minerals	Final Star Rating
Basa	90 kcal	13 g	4 g	Low	45 mg	Moderate B12, potassium	⭐⭐⭐
Salmon (Atlantic)	206 kcal	22 g	13 g	High	55 mg	High B12, D, selenium	⭐⭐⭐⭐⭐
Tilapia	96 kcal	20 g	2 g	Low	50 mg	Moderate B12, phosphorus	⭐⭐⭐⭐
Cod	82 kcal	18 g	0.7 g	Moderate	43 mg	High B6, selenium	⭐⭐⭐⭐
Tuna (Albacore)	130 kcal	29 g	1 g	High	30 mg	High B12, niacin, selenium	⭐⭐⭐⭐⭐
Mackerel	205 kcal	18 g	14 g	Very High	70 mg	High B12, D, omega-3	⭐⭐⭐⭐⭐
Haddock	90 kcal	20 g	0.6 g	Low	57 mg	High selenium, B6	⭐⭐⭐⭐
Sardines (canned)	208 kcal	25 g	11 g	Very High	120 mg	Very high calcium, D	⭐⭐⭐⭐⭐

Explanation of Ratings:

• ⭐⭐⭐⭐⭐ (5 stars): Excellent nutritional value, high in omega-3, protein, vitamins, and minerals.
• ⭐⭐⭐⭐ (4 stars): Good overall nutrition but lower omega-3 or other critical nutrients.
• ⭐⭐⭐ (3 stars): Decent protein and calorie content but lacks standout nutrition features.

Conclusion:

• Top Choices: Salmon, tuna, sardines, and mackerel stand out for their rich omega-3 and vitamin profiles.
• Moderate Choices: Cod, tilapia, and haddock provide lean protein and essential nutrients without high fats.
• Basa: While affordable and mild in flavor, basa is less nutrient-dense compared to other fish, earning a respectable 3 stars.