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Eel vs. Flatfish — In-Depth Nutrition Comparison

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A recap on the differences between eels and flatfish

  • Eels are higher in vitamin A, vitamin B12, vitamin B3, zinc, vitamin B1, and iron, yet flatfish is higher in selenium.
  • Eels cover your daily vitamin A needs 75% more than flatfish.
  • Eels contain 7 times more vitamin B1 than flatfish. While eels contain 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
Eel
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 7.8% 31% 24% 9.7% 57% 119% 8.5% 5.2% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Contains more MagnesiumMagnesium +18.2%
Contains more PotassiumPotassium +77.2%
Contains more IronIron +178.3%
Contains more CopperCopper +26.1%
Contains more ZincZinc +433.3%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +135.3%
Contains more PhosphorusPhosphorus +11.6%
Contains more SeleniumSelenium +292.8%
~equal in Calcium ~25mg

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
Eel
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 6% 0% 379% 0% 46% 12% 84% 17% 18% 361% 0% 13%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 53% 4% 15% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +9375%
Contains more Vitamin B1Vitamin B1 +603.8%
Contains more Vitamin B2Vitamin B2 +104%
Contains more Vitamin B3Vitamin B3 +251.1%
Contains more Vitamin B5Vitamin B5 +23.3%
Contains more Vitamin B12Vitamin B12 +120.6%
Contains more FolateFolate +183.3%
Contains more Vitamin B6Vitamin B6 +49.4%

All nutrients comparison - raw data values

Nutrient Eel Flatfish DV% diff.
Vitamin A 1137µg 12µg 125%
Vitamin B12 2.89µg 1.31µg 66%
Selenium 8.3µg 32.6µg 44%
Cholesterol 161mg 56mg 35%
Monounsaturated fat 9.218g 0.657g 21%
Vitamin B3 4.487mg 1.278mg 20%
Fats 14.95g 2.37g 19%
Vitamin D 3.5µg 18%
Protein 23.65g 15.24g 17%
Vitamin D* 139 IU 17%
Zinc 2.08mg 0.39mg 15%
Choline 79.9mg 15%
Sodium 65mg 363mg 13%
Vitamin B1 0.183mg 0.026mg 13%
Saturated fat 3.023g 0.542g 11%
Calories 236kcal 86kcal 8%
Iron 0.64mg 0.23mg 5%
Phosphorus 277mg 309mg 5%
Vitamin E 0.77mg 5%
Polyunsaturated fat 1.214g 0.459g 5%
Potassium 349mg 197mg 4%
Vitamin B6 0.077mg 0.115mg 3%
Folate 17µg 6µg 3%
Vitamin C 1.8mg 0mg 2%
Vitamin B2 0.051mg 0.025mg 2%
Magnesium 26mg 22mg 1%
Copper 0.029mg 0.023mg 1%
Manganese 0.04mg 0.017mg 1%
Vitamin B5 0.28mg 0.227mg 1%
Protein per 100 calories 10g 18g N/A
Calories per 10 g protein 100kcal 56kcal N/A
Weight per 100 calories 42g 116g N/A
Unsaturated / Saturated Fat ratio 3.5 2.1 N/A
Calcium 26mg 25mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.265mg 0.197mg 0%
Threonine 1.037mg 0.719mg 0%
Isoleucine 1.09mg 0.754mg 0%
Leucine 1.922mg 1.335mg 0%
Lysine 2.171mg 1.561mg 0%
Methionine 0.7mg 0.56mg 0%
Phenylalanine 0.923mg 0.624mg 0%
Valine 1.218mg 0.8mg 0%
Histidine 0.696mg 0.374mg 0%
Omega-3 - EPA 0.108g 0.168g N/A
Omega-3 - DHA 0.081g 0.132g N/A
Omega-3 - DPA 0.095g 0.034g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eel
Eel
3
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 ProteinProtein +55.2%
Contains more FatsFats +530.8%
Contains more OtherOther +63.3%
Contains more WaterWater +36.8%
~equal in Carbs ~0g

Fat Type Comparison

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

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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.