Croaker vs. Flatfish — In-Depth Nutrition Comparison
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Significant differences between Croaker and Flatfish
- Croaker has more Vitamin B12, Vitamin B3, Selenium, Vitamin B6, Vitamin B5, Vitamin B2, and Iron, however, Flatfish is richer in Phosphorus.
- Croaker covers your daily Vitamin B12 needs 33% more than Flatfish.
- Flatfish has 6 times less Saturated Fat than Croaker. Croaker has 3.476g of Saturated Fat, while Flatfish has 0.542g.
Specific food types used in this comparison are Fish, croaker, Atlantic, cooked, breaded and fried and Fish, flatfish (flounder and sole species), cooked, dry heat.
Infographic
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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.
Contains
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Calcium
+28%
Contains
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Iron
+273.9%
Contains
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Magnesium
+90.9%
Contains
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Potassium
+72.6%
Contains
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Zinc
+33.3%
Contains
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Copper
+182.6%
Contains
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Manganese
+370.6%
Contains
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Selenium
+19%
Contains
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Phosphorus
+42.4%
Equal in Sodium - 363
Contains
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Calcium
+28%
Contains
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Iron
+273.9%
Contains
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Magnesium
+90.9%
Contains
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Potassium
+72.6%
Contains
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Zinc
+33.3%
Contains
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Copper
+182.6%
Contains
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Manganese
+370.6%
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Selenium
+19%
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Phosphorus
+42.4%
Equal in Sodium - 363
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.
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Contains
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Vitamin A
+102.7%
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Vitamin B1
+246.2%
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Vitamin B2
+420%
Contains
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Vitamin B3
+236.5%
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Vitamin B5
+226%
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Vitamin B6
+126.1%
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Folate
+466.7%
Contains
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Vitamin B12
+60.3%
Contains
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Vitamin A
+102.7%
Contains
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Vitamin B1
+246.2%
Contains
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Vitamin B2
+420%
Contains
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Vitamin B3
+236.5%
Contains
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Vitamin B5
+226%
Contains
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Vitamin B6
+126.1%
Contains
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Folate
+466.7%
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Vitamin B12
+60.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+19.4%
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Fats
+434.6%
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Carbs
+∞%
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Other
+43%
Contains
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Water
+35.7%
Contains
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Protein
+19.4%
Contains
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Fats
+434.6%
Contains
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Carbs
+∞%
Contains
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Other
+43%
Contains
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Water
+35.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+709.7%
Contains
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Polyunsaturated fat
+535.5%
Contains
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Saturated Fat
-84.4%
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Monounsaturated Fat
+709.7%
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Polyunsaturated fat
+535.5%
Contains
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Saturated Fat
-84.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.14g | 0g |
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| Protein | 18.2g | 15.24g |
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| Fats | 12.67g | 2.37g |
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| Carbs | 7.54g | 0g |
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| Calories | 221kcal | 86kcal |
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| Fiber | 0.4g | 0g |
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| Calcium | 32mg | 25mg |
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| Iron | 0.86mg | 0.23mg |
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| Magnesium | 42mg | 22mg |
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| Phosphorus | 217mg | 309mg |
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| Potassium | 340mg | 197mg |
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| Sodium | 348mg | 363mg |
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| Zinc | 0.52mg | 0.39mg |
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| Copper | 0.065mg | 0.023mg |
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| Manganese | 0.08mg | 0.017mg |
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| Selenium | 38.8µg | 32.6µg |
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| Vitamin A | 75IU | 37IU |
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| Vitamin A RAE | 23µg | 12µg |
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| Vitamin E | 0.77mg |
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| Vitamin D | 139IU |
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| Vitamin D | 3.5µg |
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| Vitamin B1 | 0.09mg | 0.026mg |
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| Vitamin B2 | 0.13mg | 0.025mg |
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| Vitamin B3 | 4.3mg | 1.278mg |
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| Vitamin B5 | 0.74mg | 0.227mg |
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| Vitamin B6 | 0.26mg | 0.115mg |
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| Folate | 34µg | 6µg |
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| Vitamin B12 | 2.1µg | 1.31µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.208mg | 0.197mg |
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| Threonine | 0.788mg | 0.719mg |
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| Isoleucine | 0.847mg | 0.754mg |
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| Leucine | 1.48mg | 1.335mg |
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| Lysine | 1.571mg | 1.561mg |
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| Methionine | 0.525mg | 0.56mg |
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| Phenylalanine | 0.742mg | 0.624mg |
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| Valine | 0.947mg | 0.8mg |
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| Histidine | 0.525mg | 0.374mg |
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| Cholesterol | 84mg | 56mg |
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| Trans Fat | 0.014g |
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| Saturated Fat | 3.476g | 0.542g |
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| Omega-3 - DHA | 0.089g | 0.132g |
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| Omega-3 - EPA | 0.113g | 0.168g |
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| Omega-3 - DPA | 0.079g | 0.034g |
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| Monounsaturated Fat | 5.32g | 0.657g |
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| Polyunsaturated fat | 2.917g | 0.459g |
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| Omega-6 - Eicosadienoic acid | 0.006g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
44%
31%
Minerals Daily Need Coverage Score
50%
43%
Comparison summary
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated Fat?
Flatfish is lower in Saturated Fat (difference - 2.934g)
Which food is lower in Sugar?
Croaker is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Croaker contains less Sodium (difference - 15mg)
Which food is richer in minerals?
Croaker is relatively richer in minerals
Which food is richer in vitamins?
Croaker is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)