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  6. Atlantic Mackerel vs. Flatfish

Atlantic Mackerel vs. Flatfish — In-Depth Nutrition Comparison

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A recap on the differences between atlantic Mackerel and flatfish

  • Atlantic Mackerel is higher in vitamin B12, vitamin D, vitamin B3, vitamin B2, vitamin B6, selenium, iron, and magnesium, yet flatfish is higher in phosphorus.
  • Atlantic Mackerel covers your daily vitamin B12 needs 308% more than flatfish.
  • Atlantic Mackerel contains 12 times more vitamin B2 than flatfish. While atlantic Mackerel contains 0.312mg of vitamin B2, flatfish contains only 0.025mg.
  • The amount of saturated fat in flatfish is lower.

Food varieties used in this article are Fish, mackerel, Atlantic, raw and Fish, flatfish (flounder and sole species), cooked, dry heat.

Infographic

Atlantic Mackerel vs Flatfish infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Contains more MagnesiumMagnesium +245.5%
Contains more PotassiumPotassium +59.4%
Contains more IronIron +608.7%
Contains more CopperCopper +217.4%
Contains more ZincZinc +61.5%
Contains less SodiumSodium -75.2%
Contains more SeleniumSelenium +35.3%
Contains more CalciumCalcium +108.3%
Contains more PhosphorusPhosphorus +42.4%
Contains more ManganeseManganese +13.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +316.7%
Contains more Vitamin EVitamin E +97.4%
Contains more Vitamin DVitamin D +360%
Contains more Vitamin B1Vitamin B1 +576.9%
Contains more Vitamin B2Vitamin B2 +1148%
Contains more Vitamin B3Vitamin B3 +610.5%
Contains more Vitamin B5Vitamin B5 +277.1%
Contains more Vitamin B6Vitamin B6 +247%
Contains more Vitamin B12Vitamin B12 +564.9%
Contains more Vitamin KVitamin K +4900%
Contains more FolateFolate +500%
Contains more CholineCholine +22.9%

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Flatfish DV% diff.
Vitamin B12 8.71µg 1.31µg 308%
Vitamin D 16.1µg 3.5µg 63%
Vitamin D 643IU 139IU 63%
Vitamin B3 9.08mg 1.278mg 49%
Vitamin B2 0.312mg 0.025mg 22%
Vitamin B6 0.399mg 0.115mg 22%
Selenium 44.1µg 32.6µg 21%
Polyunsaturated fat 3.35g 0.459g 19%
Iron 1.63mg 0.23mg 18%
Fats 13.89g 2.37g 18%
Phosphorus 217mg 309mg 13%
Vitamin B5 0.856mg 0.227mg 13%
Magnesium 76mg 22mg 13%
Vitamin B1 0.176mg 0.026mg 13%
Sodium 90mg 363mg 12%
Saturated fat 3.257g 0.542g 12%
Monounsaturated fat 5.456g 0.657g 12%
Protein 18.6g 15.24g 7%
Calories 205kcal 86kcal 6%
Copper 0.073mg 0.023mg 6%
Vitamin E 1.52mg 0.77mg 5%
Cholesterol 70mg 56mg 5%
Vitamin A 50µg 12µg 4%
Vitamin K 5µg 0.1µg 4%
Potassium 314mg 197mg 3%
Choline 65mg 79.9mg 3%
Zinc 0.63mg 0.39mg 2%
Folate 1µg 6µg 1%
Calcium 12mg 25mg 1%
Vitamin C 0.4mg 0mg 0%
Manganese 0.015mg 0.017mg 0%
Trans fat 0.014g N/A
Tryptophan 0.208mg 0.197mg 0%
Threonine 0.815mg 0.719mg 0%
Isoleucine 0.857mg 0.754mg 0%
Leucine 1.512mg 1.335mg 0%
Lysine 1.708mg 1.561mg 0%
Methionine 0.551mg 0.56mg 0%
Phenylalanine 0.726mg 0.624mg 0%
Valine 0.958mg 0.8mg 0%
Histidine 0.548mg 0.374mg 0%
Omega-3 - EPA 0.898g 0.168g N/A
Omega-3 - DHA 1.401g 0.132g N/A
Omega-3 - DPA 0.212g 0.034g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more ProteinProtein +22%
Contains more FatsFats +486.1%
Contains more OtherOther +209.4%
Contains more WaterWater +27.6%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
Contains more Mono. FatMonounsaturated fat +730.4%
Contains more Poly. FatPolyunsaturated fat +629.8%
Contains less Sat. FatSaturated fat -83.4%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/nutrients
  2. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.