Salmon vs. Flatfish — In-Depth Nutrition Comparison
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What are the main differences between salmon and flatfish?
- Salmon has more vitamin D, vitamin B12, vitamin B3, vitamin B6, vitamin B1, vitamin B5, selenium, and vitamin B2 than flatfish.
- Salmon's daily need coverage for vitamin D is 65% higher.
- Flatfish has 13 times less vitamin B1 than salmon. Salmon has 0.34mg of vitamin B1, while flatfish has 0.026mg.
- Flatfish is lower in saturated fat.
We used Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more PotassiumPotassium | +94.9% |
| Contains more IronIron | +47.8% |
| Contains more CopperCopper | +113% |
| Contains less SodiumSodium | -83.2% |
| Contains more SeleniumSelenium | +27% |
| Contains more CalciumCalcium | +66.7% |
| Contains more PhosphorusPhosphorus | +22.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +475% |
| Contains more Vitamin EVitamin E | +48.1% |
| Contains more Vitamin DVitamin D | +274.3% |
| Contains more Vitamin B1Vitamin B1 | +1207.7% |
| Contains more Vitamin B2Vitamin B2 | +440% |
| Contains more Vitamin B3Vitamin B3 | +529.5% |
| Contains more Vitamin B5Vitamin B5 | +549.8% |
| Contains more Vitamin B6Vitamin B6 | +462.6% |
| Contains more Vitamin B12Vitamin B12 | +113.7% |
| Contains more FolateFolate | +466.7% |
| Contains more CholineCholine | +13.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +45% |
| Contains more FatsFats | +421.1% |
| Contains more WaterWater | +25.3% |
| Contains more OtherOther | +60% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +536.4% |
| Contains more Poly. FatPolyunsaturated fat | +891.9% |
| Contains less Sat. FatSaturated fat | -77.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 2.8µg | 1.31µg | 62% |
| Vitamin D | 526IU | 139IU | 48% |
| Vitamin D | 13.1µg | 3.5µg | 48% |
| Vitamin B3 | 8.045mg | 1.278mg | 42% |
| Vitamin B6 | 0.647mg | 0.115mg | 41% |
| Polyunsaturated fat | 4.553g | 0.459g | 27% |
| Vitamin B1 | 0.34mg | 0.026mg | 26% |
| Vitamin B5 | 1.475mg | 0.227mg | 25% |
| Selenium | 41.4µg | 32.6µg | 16% |
| Fats | 12.35g | 2.37g | 15% |
| Protein | 22.1g | 15.24g | 14% |
| Sodium | 61mg | 363mg | 13% |
| Monounsaturated fat | 4.181g | 0.657g | 9% |
| Saturated fat | 2.397g | 0.542g | 8% |
| Phosphorus | 252mg | 309mg | 8% |
| Vitamin B2 | 0.135mg | 0.025mg | 8% |
| Folate | 34µg | 6µg | 7% |
| Calories | 206kcal | 86kcal | 6% |
| Potassium | 384mg | 197mg | 6% |
| Vitamin A | 69µg | 12µg | 6% |
| Vitamin C | 3.7mg | 0mg | 4% |
| Copper | 0.049mg | 0.023mg | 3% |
| Magnesium | 30mg | 22mg | 2% |
| Vitamin E | 1.14mg | 0.77mg | 2% |
| Cholesterol | 63mg | 56mg | 2% |
| Choline | 90.5mg | 79.9mg | 2% |
| Iron | 0.34mg | 0.23mg | 1% |
| Calcium | 15mg | 25mg | 1% |
| Zinc | 0.43mg | 0.39mg | 0% |
| Manganese | 0.016mg | 0.017mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.248mg | 0.197mg | 0% |
| Threonine | 0.969mg | 0.719mg | 0% |
| Isoleucine | 1.018mg | 0.754mg | 0% |
| Leucine | 1.796mg | 1.335mg | 0% |
| Lysine | 2.03mg | 1.561mg | 0% |
| Methionine | 0.654mg | 0.56mg | 0% |
| Phenylalanine | 0.863mg | 0.624mg | 0% |
| Valine | 1.139mg | 0.8mg | 0% |
| Histidine | 0.651mg | 0.374mg | 0% |
| Omega-3 - EPA | 0.69g | 0.168g | N/A |
| Omega-3 - DHA | 1.457g | 0.132g | N/A |
| Omega-3 - DPA | 0.17g | 0.034g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
91%
28%
Minerals Daily Need Coverage Score
44%
43%
Comparison summary
Which food contains less Sodium?
Salmon contains less Sodium (difference - 302mg)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated fat?
Flatfish is lower in Saturated fat (difference - 1.855g)
Which food is cheaper?
Flatfish is cheaper (difference - $13)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.