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.

Salmon

Flatfish

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%

~equal in Zinc ~0.39mg

~equal in Manganese ~0.017mg

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

Flatfish

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%

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			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