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Eel vs. Flatfish raw — In-Depth Nutrition Comparison

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The main differences between Eel and Flatfish raw

  • Eel is richer in Vitamin A RAE, Vitamin B12, Vitamin B3, Zinc, Vitamin B1, and Iron, yet Flatfish raw is richer in Selenium.
  • Daily need coverage for Vitamin A RAE from Eel is 125% higher.
  • Eel contains 8 times more Vitamin B1 than Flatfish raw. Eel contains 0.183mg of Vitamin B1, while Flatfish raw contains 0.022mg.
  • Flatfish raw contains less Saturated Fat.

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

Infographic

Eel vs Flatfish raw 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.
Contains more Calcium +23.8%
Contains more Iron +255.6%
Contains more Magnesium +44.4%
Contains more Potassium +118.1%
Contains less Sodium -78%
Contains more Zinc +550%
Contains more Copper +52.6%
Contains more Manganese +185.7%
Contains more Selenium +220.5%
Equal in Phosphorus - 252
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 7% 7% 13% 108% 15% 39% 9% 7% 2% 146%
Contains more Calcium +23.8%
Contains more Iron +255.6%
Contains more Magnesium +44.4%
Contains more Potassium +118.1%
Contains less Sodium -78%
Contains more Zinc +550%
Contains more Copper +52.6%
Contains more Manganese +185.7%
Contains more Selenium +220.5%
Equal in Phosphorus - 252

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 +11375.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +731.8%
Contains more Vitamin B2 +155%
Contains more Vitamin B3 +331.4%
Contains more Vitamin B5 +51.4%
Contains more Folate +240%
Contains more Vitamin B12 +155.8%
Contains more Vitamin B6 +27.3%
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 2% 13% 84% 0% 6% 5% 20% 12% 23% 4% 142% 36% 1%
Contains more Vitamin A +11375.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +731.8%
Contains more Vitamin B2 +155%
Contains more Vitamin B3 +331.4%
Contains more Vitamin B5 +51.4%
Contains more Folate +240%
Contains more Vitamin B12 +155.8%
Contains more Vitamin B6 +27.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +90.6%
Contains more Fats +674.6%
Contains more Other +102.9%
Contains more Water +42.7%
24% 15% 59% 2%
Protein: 23.65 g
Fats: 14.95 g
Carbs: 0 g
Water: 59.31 g
Other: 2.09 g
12% 2% 85%
Protein: 12.41 g
Fats: 1.93 g
Carbs: 0 g
Water: 84.63 g
Other: 1.03 g
Contains more Protein +90.6%
Contains more Fats +674.6%
Contains more Other +102.9%
Contains more Water +42.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1623%
Contains more Polyunsaturated fat +224.6%
Contains less Saturated Fat -85.4%
22% 69% 9%
Saturated Fat: 3.023 g
Monounsaturated Fat: 9.218 g
Polyunsaturated fat: 1.214 g
33% 40% 28%
Saturated Fat: 0.441 g
Monounsaturated Fat: 0.535 g
Polyunsaturated fat: 0.374 g
Contains more Monounsaturated Fat +1623%
Contains more Polyunsaturated fat +224.6%
Contains less Saturated Fat -85.4%

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 raw
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 raw Opinion
Protein 23.65g 12.41g Eel
Fats 14.95g 1.93g Eel
Calories 236kcal 70kcal Eel
Calcium 26mg 21mg Eel
Iron 0.64mg 0.18mg Eel
Magnesium 26mg 18mg Eel
Phosphorus 277mg 252mg Eel
Potassium 349mg 160mg Eel
Sodium 65mg 296mg Eel
Zinc 2.08mg 0.32mg Eel
Copper 0.029mg 0.019mg Eel
Manganese 0.04mg 0.014mg Eel
Selenium 8.3µg 26.6µg Flatfish raw
Vitamin A 3787IU 33IU Eel
Vitamin A RAE 1137µg 10µg Eel
Vitamin E 0.63mg Flatfish raw
Vitamin D 113IU Flatfish raw
Vitamin D 2.8µg Flatfish raw
Vitamin C 1.8mg 0mg Eel
Vitamin B1 0.183mg 0.022mg Eel
Vitamin B2 0.051mg 0.02mg Eel
Vitamin B3 4.487mg 1.04mg Eel
Vitamin B5 0.28mg 0.185mg Eel
Vitamin B6 0.077mg 0.098mg Flatfish raw
Folate 17µg 5µg Eel
Vitamin B12 2.89µg 1.13µg Eel
Choline 65mg Flatfish raw
Vitamin K 0.1µg Flatfish raw
Tryptophan 0.265mg 0.161mg Eel
Threonine 1.037mg 0.585mg Eel
Isoleucine 1.09mg 0.614mg Eel
Leucine 1.922mg 1.087mg Eel
Lysine 2.171mg 1.27mg Eel
Methionine 0.7mg 0.455mg Eel
Phenylalanine 0.923mg 0.508mg Eel
Valine 1.218mg 0.651mg Eel
Histidine 0.696mg 0.304mg Eel
Cholesterol 161mg 45mg Flatfish raw
Trans Fat 0.011g Eel
Saturated Fat 3.023g 0.441g Flatfish raw
Omega-3 - DHA 0.081g 0.108g Flatfish raw
Omega-3 - EPA 0.108g 0.137g Flatfish raw
Omega-3 - DPA 0.095g 0.028g Eel
Monounsaturated Fat 9.218g 0.535g Eel
Polyunsaturated fat 1.214g 0.374g Eel
Omega-6 - Eicosadienoic acid 0.005g Flatfish raw
Omega-6 - Linoleic acid 0.043g Flatfish raw
Omega-6 - Gamma-linoleic acid 0.001g Flatfish raw
Omega-3 - ALA 0.017g Flatfish raw
Omega-3 - Eicosatrienoic acid 0.005g Flatfish raw
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Flatfish raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Eel Flatfish raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
26%
Flatfish raw
Minerals Daily Need Coverage Score
33%
Eel
35%
Flatfish raw

Comparison summary

Which food is lower in Cholesterol?
Flatfish raw
Flatfish raw is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Flatfish raw
Flatfish raw is lower in Saturated Fat (difference - 2.582g)
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 - 231mg)
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174196/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.