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  6. Salmon vs. Flatfish

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.

Infographic

Salmon 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.
Salmon
Salmon
7
:
3
Flatfish
Flatfish
Contains more Iron +47.8%
Contains more Magnesium +36.4%
Contains more Potassium +94.9%
Contains less Sodium -83.2%
Contains more Zinc +10.3%
Contains more Copper +113%
Contains more Selenium +27%
Contains more Calcium +66.7%
Contains more Phosphorus +22.6%
Equal in Zinc - 0.39
Equal in Manganese - 0.017
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Iron +47.8%
Contains more Magnesium +36.4%
Contains more Potassium +94.9%
Contains less Sodium -83.2%
Contains more Zinc +10.3%
Contains more Copper +113%
Contains more Selenium +27%
Contains more Calcium +66.7%
Contains more Phosphorus +22.6%
Equal in Zinc - 0.39
Equal in Manganese - 0.017

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.
Salmon
Salmon
11
:
0
Flatfish
Flatfish
Contains more Vitamin A +521.6%
Contains more Vitamin E +48.1%
Contains more Vitamin D +274.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1207.7%
Contains more Vitamin B2 +440%
Contains more Vitamin B3 +529.5%
Contains more Vitamin B5 +549.8%
Contains more Vitamin B6 +462.6%
Contains more Folate +466.7%
Contains more Vitamin B12 +113.7%
Equal in Vitamin K - 0.1
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Contains more Vitamin A +521.6%
Contains more Vitamin E +48.1%
Contains more Vitamin D +274.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1207.7%
Contains more Vitamin B2 +440%
Contains more Vitamin B3 +529.5%
Contains more Vitamin B5 +549.8%
Contains more Vitamin B6 +462.6%
Contains more Folate +466.7%
Contains more Vitamin B12 +113.7%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
:
2
Flatfish
Flatfish
Contains more Protein +45%
Contains more Fats +421.1%
Contains more Water +25.3%
Contains more Other +60%
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Protein +45%
Contains more Fats +421.1%
Contains more Water +25.3%
Contains more Other +60%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Flatfish
Flatfish
Contains more Monounsaturated Fat +536.4%
Contains more Polyunsaturated fat +891.9%
Contains less Saturated Fat -77.4%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains more Monounsaturated Fat +536.4%
Contains more Polyunsaturated fat +891.9%
Contains less Saturated 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.
Salmon Flatfish
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Salmon Flatfish Opinion
Protein 22.1g 15.24g Salmon
Fats 12.35g 2.37g Salmon
Calories 206kcal 86kcal Salmon
Calcium 15mg 25mg Flatfish
Iron 0.34mg 0.23mg Salmon
Magnesium 30mg 22mg Salmon
Phosphorus 252mg 309mg Flatfish
Potassium 384mg 197mg Salmon
Sodium 61mg 363mg Salmon
Zinc 0.43mg 0.39mg Salmon
Copper 0.049mg 0.023mg Salmon
Manganese 0.016mg 0.017mg Flatfish
Selenium 41.4µg 32.6µg Salmon
Vitamin A 230IU 37IU Salmon
Vitamin A RAE 69µg 12µg Salmon
Vitamin E 1.14mg 0.77mg Salmon
Vitamin D 526IU 139IU Salmon
Vitamin D 13.1µg 3.5µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.026mg Salmon
Vitamin B2 0.135mg 0.025mg Salmon
Vitamin B3 8.045mg 1.278mg Salmon
Vitamin B5 1.475mg 0.227mg Salmon
Vitamin B6 0.647mg 0.115mg Salmon
Folate 34µg 6µg Salmon
Vitamin B12 2.8µg 1.31µg Salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.248mg 0.197mg Salmon
Threonine 0.969mg 0.719mg Salmon
Isoleucine 1.018mg 0.754mg Salmon
Leucine 1.796mg 1.335mg Salmon
Lysine 2.03mg 1.561mg Salmon
Methionine 0.654mg 0.56mg Salmon
Phenylalanine 0.863mg 0.624mg Salmon
Valine 1.139mg 0.8mg Salmon
Histidine 0.651mg 0.374mg Salmon
Cholesterol 63mg 56mg Flatfish
Trans Fat 0.014g Salmon
Saturated Fat 2.397g 0.542g Flatfish
Omega-3 - DHA 1.457g 0.132g Salmon
Omega-3 - EPA 0.69g 0.168g Salmon
Omega-3 - DPA 0.17g 0.034g Salmon
Monounsaturated Fat 4.181g 0.657g Salmon
Polyunsaturated fat 4.553g 0.459g Salmon
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Flatfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
110%
Salmon
31%
Flatfish
Minerals Daily Need Coverage Score
44%
Salmon
43%
Flatfish

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 302mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 1.855g)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $13)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.