Bluefish vs. Flatfish — In-Depth Nutrition Comparison

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How are bluefish and flatfish different?

Flatfish contains less vitamin B12, vitamin B3, vitamin B6, selenium, vitamin B5, vitamin A, potassium, and zinc than bluefish.
Bluefish covers your daily need for vitamin B12, 205% more than flatfish.
Bluefish has 12 times more vitamin A than flatfish. Bluefish has 459 IU of vitamin A, while flatfish has 37 IU.
Flatfish contains less cholesterol.

Fish, bluefish, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat types were used in this article.

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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.

Bluefish

Flatfish

Contains more MagnesiumMagnesium	+90.9%
Contains more PotassiumPotassium	+142.1%
Contains more IronIron	+169.6%
Contains more CopperCopper	+195.7%
Contains more ZincZinc	+166.7%
Contains less SodiumSodium	-78.8%
Contains more ManganeseManganese	+58.8%
Contains more SeleniumSelenium	+43.6%

Contains more CalciumCalcium

+177.8%

~equal in Phosphorus ~309mg

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.

Bluefish

Flatfish

Contains more Vitamin AVitamin A	+1050%
Contains more Vitamin B1Vitamin B1	+157.7%
Contains more Vitamin B2Vitamin B2	+288%
Contains more Vitamin B3Vitamin B3	+467.1%
Contains more Vitamin B5Vitamin B5	+320.7%
Contains more Vitamin B6Vitamin B6	+303.5%
Contains more Vitamin B12Vitamin B12	+374.8%

Contains more FolateFolate

+200%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	6.22µg	1.31µg	205%
Vitamin B3	7.247mg	1.278mg	37%
Vitamin B6	0.464mg	0.115mg	27%
Selenium	46.8µg	32.6µg	26%
Protein	25.69g	15.24g	21%
Vitamin D		3.5µg	18%
Vitamin D*		139 IU	17%
Vitamin B5	0.955mg	0.227mg	15%
Choline		79.9mg	15%
Vitamin A	138µg	12µg	14%
Sodium	77mg	363mg	12%
Potassium	477mg	197mg	8%
Cholesterol	76mg	56mg	7%
Zinc	1.04mg	0.39mg	6%
Vitamin B2	0.097mg	0.025mg	6%
Polyunsaturated fat	1.358g	0.459g	6%
Fats	5.44g	2.37g	5%
Magnesium	42mg	22mg	5%
Iron	0.62mg	0.23mg	5%
Copper	0.068mg	0.023mg	5%
Vitamin E		0.77mg	5%
Calories	159kcal	86kcal	4%
Monounsaturated fat	2.297g	0.657g	4%
Phosphorus	291mg	309mg	3%
Vitamin B1	0.067mg	0.026mg	3%
Saturated fat	1.172g	0.542g	3%
Calcium	9mg	25mg	2%
Folate	2µg	6µg	1%
Protein per 100 calories	16g	18g	N/A
Calories per 10 g protein	62kcal	56kcal	N/A
Weight per 100 calories	63g	116g	N/A
Unsaturated / Saturated Fat ratio	3.1	2.1	N/A
Manganese	0.027mg	0.017mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.014g	N/A
Tryptophan	0.288mg	0.197mg	0%
Threonine	1.126mg	0.719mg	0%
Isoleucine	1.184mg	0.754mg	0%
Leucine	2.088mg	1.335mg	0%
Lysine	2.36mg	1.561mg	0%
Methionine	0.76mg	0.56mg	0%
Phenylalanine	1.003mg	0.624mg	0%
Valine	1.324mg	0.8mg	0%
Histidine	0.756mg	0.374mg	0%
Omega-3 - EPA	0.323g	0.168g	N/A
Omega-3 - DHA	0.665g	0.132g	N/A
Omega-3 - DPA	0.079g	0.034g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A