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  6. Catfish vs. Flatfish

Catfish vs. Flatfish — In-Depth Nutrition Comparison

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The main differences between Catfish and Flatfish

  • Catfish is richer in Vitamin B12, Vitamin B5, Vitamin B3, and Vitamin B2, yet Flatfish is richer in Selenium, Vitamin D, and Phosphorus.
  • Daily need coverage for Vitamin B12 from Catfish is 61% higher.
  • Catfish contains 4 times more Vitamin B2 than Flatfish. Catfish contains 0.1mg of Vitamin B2, while Flatfish contains 0.025mg.
  • Flatfish contains less Saturated Fat.

Food types used in this article are Fish, catfish, channel, farmed, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.

Infographic

Catfish 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.
Catfish
Catfish
7
:
3
Flatfish
Flatfish
Contains more Iron +21.7%
Contains more Potassium +85.8%
Contains less Sodium -67.2%
Contains more Zinc +48.7%
Contains more Copper +69.6%
Contains more Calcium +177.8%
Contains more Phosphorus +25.1%
Contains more Selenium +229.3%
Equal in Magnesium - 22
Equal in Manganese - 0.017
Catfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 17% 106% 33% 16% 16% 14% 3% 54%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Iron +21.7%
Contains more Potassium +85.8%
Contains less Sodium -67.2%
Contains more Zinc +48.7%
Contains more Copper +69.6%
Contains more Calcium +177.8%
Contains more Phosphorus +25.1%
Contains more Selenium +229.3%
Equal in Magnesium - 22
Equal in Manganese - 0.017

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.
Catfish
Catfish
8
:
3
Flatfish
Flatfish
Contains more Vitamin E +26%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +99.4%
Contains more Vitamin B5 +257.3%
Contains more Vitamin B6 +53.9%
Contains more Folate +100%
Contains more Vitamin B12 +112.2%
Contains more Vitamin K +2400%
Contains more Vitamin A +1750%
Contains more Vitamin D +1066.7%
Equal in Vitamin B1 - 0.026
Catfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 20% 9% 0% 6% 24% 48% 49% 41% 9% 348% 7%
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 E +26%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +99.4%
Contains more Vitamin B5 +257.3%
Contains more Vitamin B6 +53.9%
Contains more Folate +100%
Contains more Vitamin B12 +112.2%
Contains more Vitamin K +2400%
Contains more Vitamin A +1750%
Contains more Vitamin D +1066.7%
Equal in Vitamin B1 - 0.026

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Catfish
Catfish
2
:
2
Flatfish
Flatfish
Contains more Protein +21%
Contains more Fats +203.4%
Equal in Water - 81.11
Equal in Other - 1.28
Catfish
18% 7% 75%
Protein: 18.44 g
Fats: 7.19 g
Carbs: 0 g
Water: 74.65 g
Other: 0 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 +21%
Contains more Fats +203.4%
Equal in Water - 81.11
Equal in Other - 1.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Catfish
Catfish
2
:
1
Flatfish
Flatfish
Contains more Monounsaturated Fat +374.1%
Contains more Polyunsaturated fat +195%
Contains less Saturated Fat -65.8%
Catfish
26% 51% 22%
Saturated Fat: 1.586 g
Monounsaturated Fat: 3.115 g
Polyunsaturated fat: 1.354 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains more Monounsaturated Fat +374.1%
Contains more Polyunsaturated fat +195%
Contains less Saturated Fat -65.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Catfish Flatfish Opinion
Protein 18.44g 15.24g Catfish
Fats 7.19g 2.37g Catfish
Calories 144kcal 86kcal Catfish
Calcium 9mg 25mg Flatfish
Iron 0.28mg 0.23mg Catfish
Magnesium 23mg 22mg Catfish
Phosphorus 247mg 309mg Flatfish
Potassium 366mg 197mg Catfish
Sodium 119mg 363mg Catfish
Zinc 0.58mg 0.39mg Catfish
Copper 0.039mg 0.023mg Catfish
Manganese 0.018mg 0.017mg Catfish
Selenium 9.9µg 32.6µg Flatfish
Vitamin A 2IU 37IU Flatfish
Vitamin A RAE 1µg 12µg Flatfish
Vitamin E 0.97mg 0.77mg Catfish
Vitamin D 10IU 139IU Flatfish
Vitamin D 0.3µg 3.5µg Flatfish
Vitamin B1 0.024mg 0.026mg Flatfish
Vitamin B2 0.1mg 0.025mg Catfish
Vitamin B3 2.548mg 1.278mg Catfish
Vitamin B5 0.811mg 0.227mg Catfish
Vitamin B6 0.177mg 0.115mg Catfish
Folate 12µg 6µg Catfish
Vitamin B12 2.78µg 1.31µg Catfish
Vitamin K 2.5µg 0.1µg Catfish
Tryptophan 0.22mg 0.197mg Catfish
Threonine 0.833mg 0.719mg Catfish
Isoleucine 0.82mg 0.754mg Catfish
Leucine 1.396mg 1.335mg Catfish
Lysine 1.677mg 1.561mg Catfish
Methionine 0.539mg 0.56mg Flatfish
Phenylalanine 0.735mg 0.624mg Catfish
Valine 0.894mg 0.8mg Catfish
Histidine 0.404mg 0.374mg Catfish
Cholesterol 66mg 56mg Flatfish
Trans Fat 0.063g 0.014g Flatfish
Saturated Fat 1.586g 0.542g Flatfish
Omega-3 - DHA 0.069g 0.132g Flatfish
Omega-3 - EPA 0.02g 0.168g Flatfish
Omega-3 - DPA 0.018g 0.034g Flatfish
Monounsaturated Fat 3.115g 0.657g Catfish
Polyunsaturated fat 1.354g 0.459g Catfish
Omega-6 - Eicosadienoic acid 0.049g 0.006g Catfish

Which food is preferable for your diet?

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

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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
46%
Catfish
31%
Flatfish
Minerals Daily Need Coverage Score
27%
Catfish
43%
Flatfish

Comparison summary

Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 1.044g)
Which food contains less Sodium?
Catfish
Catfish contains less Sodium (difference - 244mg)
Which food is richer in vitamins?
Catfish
Catfish is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/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.