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Flatfish raw vs. Grouper fish — In-Depth Nutrition Comparison

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How are Flatfish raw and Grouper fish different?

  • Flatfish raw is higher in Vitamin B12, and Phosphorus, however, Grouper fish is richer in Selenium, Vitamin B6, Vitamin B5, Potassium, and Iron.
  • Daily need coverage for Vitamin B12 from Flatfish raw is 22% higher.
  • Flatfish raw contains 6 times more Sodium than Grouper fish. While Flatfish raw contains 296mg of Sodium, Grouper fish contains only 53mg.

Fish, flatfish (flounder and sole species), raw and Fish, grouper, mixed species, raw are the varieties used in this article.

Infographic

Flatfish raw vs Grouper fish 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.
Contains more Phosphorus +55.6%
Contains more Calcium +28.6%
Contains more Iron +394.4%
Contains more Magnesium +72.2%
Contains more Potassium +201.9%
Contains less Sodium -82.1%
Contains more Zinc +50%
Contains more Selenium +37.2%
Equal in Copper - 0.02
Equal in Manganese - 0.014
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 7% 13% 108% 15% 39% 9% 7% 2% 146%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 34% 23% 70% 43% 7% 14% 7% 2% 200%
Contains more Phosphorus +55.6%
Contains more Calcium +28.6%
Contains more Iron +394.4%
Contains more Magnesium +72.2%
Contains more Potassium +201.9%
Contains less Sodium -82.1%
Contains more Zinc +50%
Contains more Selenium +37.2%
Equal in Copper - 0.02
Equal in Manganese - 0.014

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 B2 +300%
Contains more Vitamin B3 +232.3%
Contains more Vitamin B12 +88.3%
Contains more Vitamin A +333.3%
Contains more Vitamin B1 +218.2%
Contains more Vitamin B5 +305.4%
Contains more Vitamin B6 +206.1%
Contains more Folate +80%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 13% 84% 0% 6% 5% 20% 12% 23% 4% 142% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 0% 18% 2% 6% 45% 70% 7% 75% 0%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +232.3%
Contains more Vitamin B12 +88.3%
Contains more Vitamin A +333.3%
Contains more Vitamin B1 +218.2%
Contains more Vitamin B5 +305.4%
Contains more Vitamin B6 +206.1%
Contains more Folate +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +89.2%
Contains more Other +171.1%
Contains more Protein +56.2%
Equal in Water - 79.22
12% 2% 85%
Protein: 12.41 g
Fats: 1.93 g
Carbs: 0 g
Water: 84.63 g
Other: 1.03 g
19% 79%
Protein: 19.38 g
Fats: 1.02 g
Carbs: 0 g
Water: 79.22 g
Other: 0.38 g
Contains more Fats +89.2%
Contains more Other +171.1%
Contains more Protein +56.2%
Equal in Water - 79.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +164.9%
Contains more Polyunsaturated fat +16.5%
Contains less Saturated Fat -47.2%
33% 40% 28%
Saturated Fat: 0.441 g
Monounsaturated Fat: 0.535 g
Polyunsaturated fat: 0.374 g
31% 27% 42%
Saturated Fat: 0.233 g
Monounsaturated Fat: 0.202 g
Polyunsaturated fat: 0.321 g
Contains more Monounsaturated Fat +164.9%
Contains more Polyunsaturated fat +16.5%
Contains less Saturated Fat -47.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish raw Grouper fish Opinion
Protein 12.41g 19.38g Grouper fish
Fats 1.93g 1.02g Flatfish raw
Calories 70kcal 92kcal Grouper fish
Calcium 21mg 27mg Grouper fish
Iron 0.18mg 0.89mg Grouper fish
Magnesium 18mg 31mg Grouper fish
Phosphorus 252mg 162mg Flatfish raw
Potassium 160mg 483mg Grouper fish
Sodium 296mg 53mg Grouper fish
Zinc 0.32mg 0.48mg Grouper fish
Copper 0.019mg 0.02mg Grouper fish
Manganese 0.014mg 0.014mg
Selenium 26.6µg 36.5µg Grouper fish
Vitamin A 33IU 143IU Grouper fish
Vitamin A RAE 10µg 43µg Grouper fish
Vitamin E 0.63mg Flatfish raw
Vitamin D 113IU Flatfish raw
Vitamin D 2.8µg Flatfish raw
Vitamin B1 0.022mg 0.07mg Grouper fish
Vitamin B2 0.02mg 0.005mg Flatfish raw
Vitamin B3 1.04mg 0.313mg Flatfish raw
Vitamin B5 0.185mg 0.75mg Grouper fish
Vitamin B6 0.098mg 0.3mg Grouper fish
Folate 5µg 9µg Grouper fish
Vitamin B12 1.13µg 0.6µg Flatfish raw
Vitamin K 0.1µg Flatfish raw
Tryptophan 0.161mg 0.217mg Grouper fish
Threonine 0.585mg 0.849mg Grouper fish
Isoleucine 0.614mg 0.893mg Grouper fish
Leucine 1.087mg 1.575mg Grouper fish
Lysine 1.27mg 1.779mg Grouper fish
Methionine 0.455mg 0.574mg Grouper fish
Phenylalanine 0.508mg 0.756mg Grouper fish
Valine 0.651mg 0.998mg Grouper fish
Histidine 0.304mg 0.57mg Grouper fish
Cholesterol 45mg 37mg Grouper fish
Trans Fat 0.011g Grouper fish
Saturated Fat 0.441g 0.233g Grouper fish
Omega-3 - DHA 0.108g 0.22g Grouper fish
Omega-3 - EPA 0.137g 0.027g Flatfish raw
Omega-3 - DPA 0.028g 0.01g Flatfish raw
Monounsaturated Fat 0.535g 0.202g Flatfish raw
Polyunsaturated fat 0.374g 0.321g Flatfish raw
Omega-6 - Eicosadienoic acid 0.005g Flatfish raw
Omega-6 - Linoleic acid 0.043g Flatfish raw
Omega-6 - Gamma-linoleic acid 0.001g Flatfish raw
Omega-3 - ALA 0.017g Flatfish raw
Omega-3 - Eicosatrienoic acid 0.005g Flatfish raw
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Flatfish raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish raw Grouper fish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
26%
Flatfish raw
19%
Grouper fish
Minerals Daily Need Coverage Score
35%
Flatfish raw
40%
Grouper fish

Comparison summary

Which food is lower in Sugar?
Grouper fish
Grouper fish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Grouper fish
Grouper fish contains less Sodium (difference - 243mg)
Which food is lower in Cholesterol?
Grouper fish
Grouper fish is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Grouper fish
Grouper fish is lower in Saturated Fat (difference - 0.208g)
Which food is richer in minerals?
Grouper fish
Grouper fish is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Flatfish raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174196/nutrients
  2. Grouper fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171962/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.