Crayfish vs. Flatfish — In-Depth Nutrition Comparison

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A recap on the differences between crayfish and flatfish

Crayfish is higher in copper, vitamin B12, manganese, zinc, folate, iron, and selenium, yet flatfish is higher in vitamin D.
Crayfish covers your daily copper needs 74% more than flatfish.
Crayfish contains 31 times more manganese than flatfish. While crayfish contains 0.522mg of manganese, flatfish contains only 0.017mg.
The amount of cholesterol in flatfish is lower.

Food varieties used in this article are Crustaceans, crayfish, mixed species, wild, cooked, moist heat and Fish, flatfish (flounder and sole species), cooked, dry heat.

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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.

Crayfish

Flatfish

Contains more MagnesiumMagnesium	+50%
Contains more CalciumCalcium	+140%
Contains more PotassiumPotassium	+50.3%
Contains more IronIron	+260.9%
Contains more CopperCopper	+2878.3%
Contains more ZincZinc	+351.3%
Contains less SodiumSodium	-74.1%
Contains more ManganeseManganese	+2970.6%
Contains more SeleniumSelenium	+12.6%

Contains more PhosphorusPhosphorus

+14.4%

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.

Crayfish

Flatfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+25%
Contains more Vitamin EVitamin E	+94.8%
Contains more Vitamin B1Vitamin B1	+92.3%
Contains more Vitamin B2Vitamin B2	+240%
Contains more Vitamin B3Vitamin B3	+78.4%
Contains more Vitamin B5Vitamin B5	+155.5%
Contains more Vitamin B12Vitamin B12	+64.1%
Contains more FolateFolate	+633.3%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B6Vitamin B6	+51.3%

~equal in Vitamin K ~0.1µg

~equal in Choline ~79.9mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.685mg	0.023mg	74%
Vitamin B12	2.15µg	1.31µg	35%
Cholesterol	133mg	56mg	26%
Manganese	0.522mg	0.017mg	22%
Vitamin D	0µg	3.5µg	18%
Vitamin D	0IU	139IU	17%
Sodium	94mg	363mg	12%
Zinc	1.76mg	0.39mg	12%
Folate	44µg	6µg	10%
Iron	0.83mg	0.23mg	8%
Selenium	36.7µg	32.6µg	7%
Vitamin B5	0.58mg	0.227mg	7%
Vitamin B3	2.28mg	1.278mg	6%
Phosphorus	270mg	309mg	6%
Vitamin E	1.5mg	0.77mg	5%
Vitamin B2	0.085mg	0.025mg	5%
Calcium	60mg	25mg	4%
Magnesium	33mg	22mg	3%
Potassium	296mg	197mg	3%
Protein	16.77g	15.24g	3%
Vitamin B6	0.076mg	0.115mg	3%
Saturated fat	0.181g	0.542g	2%
Vitamin B1	0.05mg	0.026mg	2%
Fats	1.2g	2.37g	2%
Polyunsaturated fat	0.367g	0.459g	1%
Vitamin C	0.9mg	0mg	1%
Monounsaturated fat	0.244g	0.657g	1%
Calories	82kcal	86kcal	0%
Vitamin A	15µg	12µg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat		0.014g	N/A
Choline	80.9mg	79.9mg	0%
Tryptophan	0.234mg	0.197mg	0%
Threonine	0.676mg	0.719mg	0%
Isoleucine	0.811mg	0.754mg	0%
Leucine	1.329mg	1.335mg	0%
Lysine	1.457mg	1.561mg	0%
Methionine	0.472mg	0.56mg	0%
Phenylalanine	0.706mg	0.624mg	0%
Valine	0.786mg	0.8mg	0%
Histidine	0.341mg	0.374mg	0%
Omega-3 - EPA	0.119g	0.168g	N/A
Omega-3 - DHA	0.047g	0.132g	N/A
Omega-3 - DPA	0g	0.034g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A