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  6. Crayfish vs. Flatfish

Crayfish vs. Flatfish — In-Depth Nutrition Comparison

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A recap on 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.

Infographic

Crayfish 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.
Crayfish
Crayfish
9
:
1
Flatfish
Flatfish
Contains more Calcium +140%
Contains more Iron +260.9%
Contains more Magnesium +50%
Contains more Potassium +50.3%
Contains less Sodium -74.1%
Contains more Zinc +351.3%
Contains more Copper +2878.3%
Contains more Manganese +2970.6%
Contains more Selenium +12.6%
Contains more Phosphorus +14.4%
Crayfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 32% 24% 116% 27% 13% 48% 229% 69% 201%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Calcium +140%
Contains more Iron +260.9%
Contains more Magnesium +50%
Contains more Potassium +50.3%
Contains less Sodium -74.1%
Contains more Zinc +351.3%
Contains more Copper +2878.3%
Contains more Manganese +2970.6%
Contains more Selenium +12.6%
Contains more Phosphorus +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
Crayfish
9
:
2
Flatfish
Flatfish
Contains more Vitamin A +35.1%
Contains more Vitamin E +94.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +78.4%
Contains more Vitamin B5 +155.5%
Contains more Folate +633.3%
Contains more Vitamin B12 +64.1%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +51.3%
Equal in Vitamin K - 0.1
Crayfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 30% 0% 3% 13% 20% 43% 35% 18% 33% 269% 1%
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 +35.1%
Contains more Vitamin E +94.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +78.4%
Contains more Vitamin B5 +155.5%
Contains more Folate +633.3%
Contains more Vitamin B12 +64.1%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +51.3%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crayfish
Crayfish
2
:
2
Flatfish
Flatfish
Contains more Other +107.8%
Contains more Fats +97.5%
Equal in Protein - 15.24
Equal in Water - 81.11
Crayfish
17% 79% 3%
Protein: 16.77 g
Fats: 1.2 g
Carbs: 0 g
Water: 79.37 g
Other: 2.66 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 Other +107.8%
Contains more Fats +97.5%
Equal in Protein - 15.24
Equal in Water - 81.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crayfish
Crayfish
1
:
2
Flatfish
Flatfish
Contains less Saturated Fat -66.6%
Contains more Monounsaturated Fat +169.3%
Contains more Polyunsaturated fat +25.1%
Crayfish
23% 31% 46%
Saturated Fat: 0.181 g
Monounsaturated Fat: 0.244 g
Polyunsaturated fat: 0.367 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains less Saturated Fat -66.6%
Contains more Monounsaturated Fat +169.3%
Contains more Polyunsaturated fat +25.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crayfish Flatfish Opinion
Protein 16.77g 15.24g Crayfish
Fats 1.2g 2.37g Flatfish
Calories 82kcal 86kcal Flatfish
Calcium 60mg 25mg Crayfish
Iron 0.83mg 0.23mg Crayfish
Magnesium 33mg 22mg Crayfish
Phosphorus 270mg 309mg Flatfish
Potassium 296mg 197mg Crayfish
Sodium 94mg 363mg Crayfish
Zinc 1.76mg 0.39mg Crayfish
Copper 0.685mg 0.023mg Crayfish
Manganese 0.522mg 0.017mg Crayfish
Selenium 36.7µg 32.6µg Crayfish
Vitamin A 50IU 37IU Crayfish
Vitamin A RAE 15µg 12µg Crayfish
Vitamin E 1.5mg 0.77mg Crayfish
Vitamin D 0IU 139IU Flatfish
Vitamin D 0µg 3.5µg Flatfish
Vitamin C 0.9mg 0mg Crayfish
Vitamin B1 0.05mg 0.026mg Crayfish
Vitamin B2 0.085mg 0.025mg Crayfish
Vitamin B3 2.28mg 1.278mg Crayfish
Vitamin B5 0.58mg 0.227mg Crayfish
Vitamin B6 0.076mg 0.115mg Flatfish
Folate 44µg 6µg Crayfish
Vitamin B12 2.15µg 1.31µg Crayfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.234mg 0.197mg Crayfish
Threonine 0.676mg 0.719mg Flatfish
Isoleucine 0.811mg 0.754mg Crayfish
Leucine 1.329mg 1.335mg Flatfish
Lysine 1.457mg 1.561mg Flatfish
Methionine 0.472mg 0.56mg Flatfish
Phenylalanine 0.706mg 0.624mg Crayfish
Valine 0.786mg 0.8mg Flatfish
Histidine 0.341mg 0.374mg Flatfish
Cholesterol 133mg 56mg Flatfish
Trans Fat 0.014g Crayfish
Saturated Fat 0.181g 0.542g Crayfish
Omega-3 - DHA 0.047g 0.132g Flatfish
Omega-3 - EPA 0.119g 0.168g Flatfish
Omega-3 - DPA 0g 0.034g Flatfish
Monounsaturated Fat 0.244g 0.657g Flatfish
Polyunsaturated fat 0.367g 0.459g Flatfish
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crayfish 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
39%
Crayfish
31%
Flatfish
Minerals Daily Need Coverage Score
77%
Crayfish
43%
Flatfish

Comparison summary

Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 77mg)
Which food contains less Sodium?
Crayfish
Crayfish contains less Sodium (difference - 269mg)
Which food is lower in Saturated Fat?
Crayfish
Crayfish is lower in Saturated Fat (difference - 0.361g)
Which food is richer in minerals?
Crayfish
Crayfish is relatively richer in minerals
Which food is richer in vitamins?
Crayfish
Crayfish 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 ($)

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. Crayfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174207/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.