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  6. Atlantic Mackerel vs. Flatfish

Atlantic Mackerel vs. Flatfish — In-Depth Nutrition Comparison

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A recap on 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.
Atlantic Mackerel
Atlantic Mackerel
7
:
3
Flatfish
Flatfish
Contains more Iron +608.7%
Contains more Magnesium +245.5%
Contains more Potassium +59.4%
Contains less Sodium -75.2%
Contains more Zinc +61.5%
Contains more Copper +217.4%
Contains more Selenium +35.3%
Contains more Calcium +108.3%
Contains more Phosphorus +42.4%
Contains more Manganese +13.3%
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Iron +608.7%
Contains more Magnesium +245.5%
Contains more Potassium +59.4%
Contains less Sodium -75.2%
Contains more Zinc +61.5%
Contains more Copper +217.4%
Contains more Selenium +35.3%
Contains more Calcium +108.3%
Contains more Phosphorus +42.4%
Contains more Manganese +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.
Atlantic Mackerel
Atlantic Mackerel
11
:
1
Flatfish
Flatfish
Contains more Vitamin A +351.4%
Contains more Vitamin E +97.4%
Contains more Vitamin D +360%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +576.9%
Contains more Vitamin B2 +1148%
Contains more Vitamin B3 +610.5%
Contains more Vitamin B5 +277.1%
Contains more Vitamin B6 +247%
Contains more Vitamin B12 +564.9%
Contains more Vitamin K +4900%
Contains more Folate +500%
Atlantic Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Contains more Vitamin A +351.4%
Contains more Vitamin E +97.4%
Contains more Vitamin D +360%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +576.9%
Contains more Vitamin B2 +1148%
Contains more Vitamin B3 +610.5%
Contains more Vitamin B5 +277.1%
Contains more Vitamin B6 +247%
Contains more Vitamin B12 +564.9%
Contains more Vitamin K +4900%
Contains more Folate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
3
:
1
Flatfish
Flatfish
Contains more Protein +22%
Contains more Fats +486.1%
Contains more Other +209.4%
Contains more Water +27.6%
Atlantic Mackerel
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Protein +22%
Contains more Fats +486.1%
Contains more Other +209.4%
Contains more Water +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
2
:
1
Flatfish
Flatfish
Contains more Monounsaturated Fat +730.4%
Contains more Polyunsaturated fat +629.8%
Contains less Saturated Fat -83.4%
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains more Monounsaturated Fat +730.4%
Contains more Polyunsaturated fat +629.8%
Contains less Saturated Fat -83.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Atlantic Mackerel Flatfish
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Flatfish Opinion
Protein 18.6g 15.24g Atlantic Mackerel
Fats 13.89g 2.37g Atlantic Mackerel
Calories 205kcal 86kcal Atlantic Mackerel
Calcium 12mg 25mg Flatfish
Iron 1.63mg 0.23mg Atlantic Mackerel
Magnesium 76mg 22mg Atlantic Mackerel
Phosphorus 217mg 309mg Flatfish
Potassium 314mg 197mg Atlantic Mackerel
Sodium 90mg 363mg Atlantic Mackerel
Zinc 0.63mg 0.39mg Atlantic Mackerel
Copper 0.073mg 0.023mg Atlantic Mackerel
Manganese 0.015mg 0.017mg Flatfish
Selenium 44.1µg 32.6µg Atlantic Mackerel
Vitamin A 167IU 37IU Atlantic Mackerel
Vitamin A RAE 50µg 12µg Atlantic Mackerel
Vitamin E 1.52mg 0.77mg Atlantic Mackerel
Vitamin D 643IU 139IU Atlantic Mackerel
Vitamin D 16.1µg 3.5µg Atlantic Mackerel
Vitamin C 0.4mg 0mg Atlantic Mackerel
Vitamin B1 0.176mg 0.026mg Atlantic Mackerel
Vitamin B2 0.312mg 0.025mg Atlantic Mackerel
Vitamin B3 9.08mg 1.278mg Atlantic Mackerel
Vitamin B5 0.856mg 0.227mg Atlantic Mackerel
Vitamin B6 0.399mg 0.115mg Atlantic Mackerel
Folate 1µg 6µg Flatfish
Vitamin B12 8.71µg 1.31µg Atlantic Mackerel
Vitamin K 5µg 0.1µg Atlantic Mackerel
Tryptophan 0.208mg 0.197mg Atlantic Mackerel
Threonine 0.815mg 0.719mg Atlantic Mackerel
Isoleucine 0.857mg 0.754mg Atlantic Mackerel
Leucine 1.512mg 1.335mg Atlantic Mackerel
Lysine 1.708mg 1.561mg Atlantic Mackerel
Methionine 0.551mg 0.56mg Flatfish
Phenylalanine 0.726mg 0.624mg Atlantic Mackerel
Valine 0.958mg 0.8mg Atlantic Mackerel
Histidine 0.548mg 0.374mg Atlantic Mackerel
Cholesterol 70mg 56mg Flatfish
Trans Fat 0.014g Atlantic Mackerel
Saturated Fat 3.257g 0.542g Flatfish
Omega-3 - DHA 1.401g 0.132g Atlantic Mackerel
Omega-3 - EPA 0.898g 0.168g Atlantic Mackerel
Omega-3 - DPA 0.212g 0.034g Atlantic Mackerel
Monounsaturated Fat 5.456g 0.657g Atlantic Mackerel
Polyunsaturated fat 3.35g 0.459g Atlantic Mackerel
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Atlantic Mackerel Flatfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
171%
Atlantic Mackerel
31%
Flatfish
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
43%
Flatfish

Comparison summary

Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 2.715g)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $7)
Which food contains less Sodium?
Atlantic Mackerel
Atlantic Mackerel contains less Sodium (difference - 273mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.