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, fats, and vitamin B1, while flatfish is higher in selenium, vitamin D*, phosphorus, vitamin B12, and protein.
Fish sticks' daily need coverage for vitamin E is 41% higher.
Flatfish has 7 times less saturated fat than fish sticks. Fish sticks have 3.733g of saturated fat, while flatfish has 0.542g.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Fish sticks

Flatfish

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Fish sticks

Flatfish

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 DVitamin D	+∞%
Contains more Vitamin AVitamin A	+200%
Contains more Vitamin B6Vitamin B6	+47.4%
Contains more Vitamin B12Vitamin B12	+36.5%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	7.824g	0.459g	49%
Omega-6 (Linoleic acid)	7.289g		43%
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*	1 IU	139 IU	17%
Phosphorus	191mg	309mg	17%
Vitamin B12	0.96µg	1.31µg	15%
Saturated fat	3.733g	0.542g	15%
Omega-3 (ALA)	0.236g		15%
Calories	277kcal	86kcal	10%
Cholesterol	28mg	56mg	9%
Protein	11.01g	15.24g	8%
Iron	0.84mg	0.23mg	8%
Starch	20.46g	0g	8%
Vitamin B1	0.122mg	0.026mg	8%
Carbs	21.66g	0g	7%
Manganese	0.182mg	0.017mg	7%
Vitamin B2	0.116mg	0.025mg	7%
Choline	42.8mg	79.9mg	7%
Fiber	1.5g	0g	6%
Monounsaturated fat	3.193g	0.657g	6%
Folate	24µg	6µg	5%
Copper	0.059mg	0.023mg	4%
Vitamin K	4.7µg	0.1µg	4%
Vitamin B6	0.078mg	0.115mg	3%
Sodium	402mg	363mg	2%
Vitamin B3	1.536mg	1.278mg	2%
Magnesium	25mg	22mg	1%
Calcium	16mg	25mg	1%
Vitamin A	4µg	12µg	1%
Vitamin B5	0.272mg	0.227mg	1%
Protein per 100 calories	4g	18g	N/A
Calories per 10 g protein	252kcal	56kcal	N/A
Weight per 100 calories	36g	116g	N/A
Unsaturated / Saturated Fat ratio	3	2.1	N/A
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 (DPA)	0.004g	0.034g	N/A
Omega-3 (Eicosatrienoic acid)	0.001g		N/A
Omega-6 (Gamma-linolenic acid)	0.011g		N/A
Omega-6 (Eicosadienoic acid)	0.003g	0.006g	N/A