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Eel vs. Flatfish — In-Depth Nutrition Comparison

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A recap on differences between Eel and Flatfish

  • Eel is higher in Vitamin A RAE, Vitamin B12, Vitamin B3, Zinc, Vitamin B1, and Iron, yet Flatfish is higher in Selenium.
  • Eel covers your daily Vitamin A RAE needs 125% more than Flatfish.
  • Eel contains 7 times more Vitamin B1 than Flatfish. While Eel contains 0.183mg of Vitamin B1, Flatfish contains only 0.026mg.
  • The amount of Saturated Fat in Flatfish is lower.

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

Infographic

Eel 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.
Eel
8
:
Contains more Iron +178.3%
Contains more Magnesium +18.2%
Contains more Potassium +77.2%
Contains less Sodium -82.1%
Contains more Zinc +433.3%
Contains more Copper +26.1%
Contains more Manganese +135.3%
Contains more Phosphorus +11.6%
Contains more Selenium +292.8%
Equal in Calcium - 25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 19% 119% 31% 9% 57% 10% 6% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Iron +178.3%
Contains more Magnesium +18.2%
Contains more Potassium +77.2%
Contains less Sodium -82.1%
Contains more Zinc +433.3%
Contains more Copper +26.1%
Contains more Manganese +135.3%
Contains more Phosphorus +11.6%
Contains more Selenium +292.8%
Equal in Calcium - 25

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.
Eel
8
:
Contains more Vitamin A +10135.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +603.8%
Contains more Vitamin B2 +104%
Contains more Vitamin B3 +251.1%
Contains more Vitamin B5 +23.3%
Contains more Folate +183.3%
Contains more Vitamin B12 +120.6%
Contains more Vitamin B6 +49.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 228% 0% 0% 6% 46% 12% 85% 17% 18% 13% 362% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 44% 1%
Contains more Vitamin A +10135.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +603.8%
Contains more Vitamin B2 +104%
Contains more Vitamin B3 +251.1%
Contains more Vitamin B5 +23.3%
Contains more Folate +183.3%
Contains more Vitamin B12 +120.6%
Contains more Vitamin B6 +49.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eel
3
:
Contains more Protein +55.2%
Contains more Fats +530.8%
Contains more Other +63.3%
Contains more Water +36.8%
24% 15% 59% 2%
Protein: 23.65 g
Fats: 14.95 g
Carbs: 0 g
Water: 59.31 g
Other: 2.09 g
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 +55.2%
Contains more Fats +530.8%
Contains more Other +63.3%
Contains more Water +36.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eel
2
:
Contains more Monounsaturated Fat +1303%
Contains more Polyunsaturated fat +164.5%
Contains less Saturated Fat -82.1%
22% 69% 9%
Saturated Fat: 3.023 g
Monounsaturated Fat: 9.218 g
Polyunsaturated fat: 1.214 g
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains more Monounsaturated Fat +1303%
Contains more Polyunsaturated fat +164.5%
Contains less Saturated Fat -82.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Eel Flatfish Opinion
Protein 23.65g 15.24g Eel
Fats 14.95g 2.37g Eel
Calories 236kcal 86kcal Eel
Calcium 26mg 25mg Eel
Iron 0.64mg 0.23mg Eel
Magnesium 26mg 22mg Eel
Phosphorus 277mg 309mg Flatfish
Potassium 349mg 197mg Eel
Sodium 65mg 363mg Eel
Zinc 2.08mg 0.39mg Eel
Copper 0.029mg 0.023mg Eel
Manganese 0.04mg 0.017mg Eel
Selenium 8.3µg 32.6µg Flatfish
Vitamin A 3787IU 37IU Eel
Vitamin A RAE 1137µg 12µg Eel
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin C 1.8mg 0mg Eel
Vitamin B1 0.183mg 0.026mg Eel
Vitamin B2 0.051mg 0.025mg Eel
Vitamin B3 4.487mg 1.278mg Eel
Vitamin B5 0.28mg 0.227mg Eel
Vitamin B6 0.077mg 0.115mg Flatfish
Folate 17µg 6µg Eel
Vitamin B12 2.89µg 1.31µg Eel
Choline 79.9mg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.265mg 0.197mg Eel
Threonine 1.037mg 0.719mg Eel
Isoleucine 1.09mg 0.754mg Eel
Leucine 1.922mg 1.335mg Eel
Lysine 2.171mg 1.561mg Eel
Methionine 0.7mg 0.56mg Eel
Phenylalanine 0.923mg 0.624mg Eel
Valine 1.218mg 0.8mg Eel
Histidine 0.696mg 0.374mg Eel
Cholesterol 161mg 56mg Flatfish
Trans Fat 0.014g Eel
Saturated Fat 3.023g 0.542g Flatfish
Omega-3 - DHA 0.081g 0.132g Flatfish
Omega-3 - EPA 0.108g 0.168g Flatfish
Omega-3 - DPA 0.095g 0.034g Eel
Monounsaturated Fat 9.218g 0.657g Eel
Polyunsaturated fat 1.214g 0.459g Eel
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Eel 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
60%
Eel
32%
Flatfish
Minerals Daily Need Coverage Score
33%
Eel
43%
Flatfish

Comparison summary

Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 105mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 2.481g)
Which food is lower in Sugar?
Eel
Eel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Eel
Eel contains less Sodium (difference - 298mg)
Which food is richer in minerals?
Eel
Eel is relatively richer in minerals
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 vitamins?
?
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. Eel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174194/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.