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Fish sticks vs. Flatfish — In-Depth Nutrition Comparison

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What are the main differences between fish sticks and flatfish?

  • Fish sticks are richer in vitamin E, vitamin B1, iron, and manganese, while flatfish is higher in selenium, vitamin D, phosphorus, and vitamin B12.
  • Fish sticks' daily need coverage for vitamin E is 41% higher.
  • Flatfish has 11 times less manganese than fish sticks. Fish sticks have 0.182mg of manganese, while flatfish has 0.017mg.
  • Flatfish is lower in saturated fat.
  • Fish sticks have a higher glycemic index (54) than flatfish (0).

We used Fish, fish sticks, frozen, prepared and Fish, flatfish (flounder and sole species), cooked, dry heat types in this comparison.

Infographic

Fish sticks vs Flatfish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 4.8% 16% 32% 20% 11% 82% 52% 24% 86%
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 +13.6%
Contains more IronIron +265.2%
Contains more CopperCopper +156.5%
Contains more ManganeseManganese +970.6%
Contains more CalciumCalcium +56.3%
Contains more PhosphorusPhosphorus +61.8%
Contains more SeleniumSelenium +107.6%
~equal in Potassium ~197mg
~equal in Zinc ~0.39mg
~equal in Sodium ~363mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1.3% 138% 0% 31% 27% 29% 16% 18% 120% 12% 18% 23%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
Contains more Vitamin EVitamin E +793.5%
Contains more Vitamin B1Vitamin B1 +369.2%
Contains more Vitamin B2Vitamin B2 +364%
Contains more Vitamin B3Vitamin B3 +20.2%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin KVitamin K +4600%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +47.4%
Contains more Vitamin B12Vitamin B12 +36.5%
Contains more CholineCholine +86.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 16% 22% 50%
Protein: 11.01 g
Fats: 16.23 g
Carbs: 21.66 g
Water: 49.5 g
Other: 1.6 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 FatsFats +584.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +25%
Contains more ProteinProtein +38.4%
Contains more WaterWater +63.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 22% 53%
Saturated fat: Sat. Fat 3.733 g
Monounsaturated fat: Mono. Fat 3.193 g
Polyunsaturated fat: Poly. Fat 7.824 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 +386%
Contains more Poly. FatPolyunsaturated fat +1604.6%
Contains less Sat. FatSaturated fat -85.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sticks Flatfish DV% diff.
Polyunsaturated fat 7.824g 0.459g 49%
Vitamin E 6.88mg 0.77mg 41%
Selenium 15.7µg 32.6µg 31%
Fats 16.23g 2.37g 21%
Vitamin D 0µg 3.5µg 18%
Vitamin D 1IU 139IU 17%
Phosphorus 191mg 309mg 17%
Saturated fat 3.733g 0.542g 15%
Vitamin B12 0.96µg 1.31µg 15%
Calories 277kcal 86kcal 10%
Cholesterol 28mg 56mg 9%
Starch 20.46g 0g 8%
Protein 11.01g 15.24g 8%
Vitamin B1 0.122mg 0.026mg 8%
Iron 0.84mg 0.23mg 8%
Vitamin B2 0.116mg 0.025mg 7%
Choline 42.8mg 79.9mg 7%
Manganese 0.182mg 0.017mg 7%
Carbs 21.66g 0g 7%
Monounsaturated fat 3.193g 0.657g 6%
Fiber 1.5g 0g 6%
Folate 24µg 6µg 5%
Vitamin K 4.7µg 0.1µg 4%
Copper 0.059mg 0.023mg 4%
Vitamin B6 0.078mg 0.115mg 3%
Vitamin B3 1.536mg 1.278mg 2%
Sodium 402mg 363mg 2%
Vitamin B5 0.272mg 0.227mg 1%
Vitamin A 4µg 12µg 1%
Calcium 16mg 25mg 1%
Magnesium 25mg 22mg 1%
Net carbs 20.16g 0g N/A
Potassium 185mg 197mg 0%
Sugar 1.65g 0g N/A
Zinc 0.42mg 0.39mg 0%
Trans fat 0.124g 0.014g N/A
Tryptophan 0.122mg 0.197mg 0%
Threonine 0.372mg 0.719mg 0%
Isoleucine 0.429mg 0.754mg 0%
Leucine 0.852mg 1.335mg 0%
Lysine 0.795mg 1.561mg 0%
Methionine 0.296mg 0.56mg 0%
Phenylalanine 0.47mg 0.624mg 0%
Valine 0.5mg 0.8mg 0%
Histidine 0.23mg 0.374mg 0%
Fructose 0.1g 0g 0%
Omega-3 - EPA 0.05g 0.168g N/A
Omega-3 - DHA 0.088g 0.132g N/A
Omega-3 - ALA 0.236g N/A
Omega-3 - DPA 0.004g 0.034g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.003g 0.006g N/A
Omega-6 - Linoleic acid 7.289g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sticks Flatfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
Fish sticks
28%
Flatfish
Minerals Daily Need Coverage Score
35%
Fish sticks
43%
Flatfish

Comparison summary

Which food is lower in Sugar?
Flatfish
Flatfish is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Flatfish
Flatfish is lower in Saturated fat (difference - 3.191g)
Which food is lower in glycemic index?
Flatfish
Flatfish is lower in glycemic index (difference - 54)
Which food is lower in Cholesterol?
Fish sticks
Fish sticks is lower in Cholesterol (difference - 28mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Fish sticks - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174195/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.