Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Flatfish raw
  5. Compare
  6. Flatfish raw vs. Grouper fish

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

Compare

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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 6.3% 14% 6.8% 6.3% 8.7% 108% 39% 1.8% 145%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 8.1% 43% 33% 6.7% 13% 69% 6.9% 1.8% 199%
Contains more PhosphorusPhosphorus +55.6%
Contains more MagnesiumMagnesium +72.2%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +201.9%
Contains more IronIron +394.4%
Contains more ZincZinc +50%
Contains less SodiumSodium -82.1%
Contains more SeleniumSelenium +37.2%
~equal in Copper ~0.02mg
~equal in Manganese ~0.014mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.3% 13% 42% 5.5% 4.6% 20% 11% 23% 141% 0.25% 3.8% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 0% 0% 18% 1.2% 5.9% 45% 69% 75% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +232.3%
Contains more Vitamin B12Vitamin B12 +88.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +330%
Contains more Vitamin B1Vitamin B1 +218.2%
Contains more Vitamin B5Vitamin B5 +305.4%
Contains more Vitamin B6Vitamin B6 +206.1%
Contains more FolateFolate +80%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +89.2%
Contains more OtherOther +171.1%
Contains more ProteinProtein +56.2%
~equal in Carbs ~0g
~equal in Water ~79.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.441 g
Monounsaturated fat: Mono. Fat 0.535 g
Polyunsaturated fat: Poly. Fat 0.374 g
31% 27% 42%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.202 g
Polyunsaturated fat: Poly. Fat 0.321 g
Contains more Mono. FatMonounsaturated fat +164.9%
Contains more Poly. FatPolyunsaturated fat +16.5%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 DV% diff.
Vitamin B12 1.13µg 0.6µg 22%
Selenium 26.6µg 36.5µg 18%
Vitamin B6 0.098mg 0.3mg 16%
Vitamin D 2.8µg 14%
Protein 12.41g 19.38g 14%
Vitamin D 113IU 14%
Phosphorus 252mg 162mg 13%
Choline 65mg 12%
Vitamin B5 0.185mg 0.75mg 11%
Sodium 296mg 53mg 11%
Potassium 160mg 483mg 10%
Iron 0.18mg 0.89mg 9%
Vitamin B3 1.04mg 0.313mg 5%
Vitamin B1 0.022mg 0.07mg 4%
Vitamin E 0.63mg 4%
Vitamin A 10µg 43µg 4%
Magnesium 18mg 31mg 3%
Cholesterol 45mg 37mg 3%
Saturated fat 0.441g 0.233g 1%
Zinc 0.32mg 0.48mg 1%
Vitamin B2 0.02mg 0.005mg 1%
Calcium 21mg 27mg 1%
Fats 1.93g 1.02g 1%
Folate 5µg 9µg 1%
Monounsaturated fat 0.535g 0.202g 1%
Calories 70kcal 92kcal 1%
Copper 0.019mg 0.02mg 0%
Manganese 0.014mg 0.014mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.011g N/A
Polyunsaturated fat 0.374g 0.321g 0%
Tryptophan 0.161mg 0.217mg 0%
Threonine 0.585mg 0.849mg 0%
Isoleucine 0.614mg 0.893mg 0%
Leucine 1.087mg 1.575mg 0%
Lysine 1.27mg 1.779mg 0%
Methionine 0.455mg 0.574mg 0%
Phenylalanine 0.508mg 0.756mg 0%
Valine 0.651mg 0.998mg 0%
Histidine 0.304mg 0.57mg 0%
Omega-3 - EPA 0.137g 0.027g N/A
Omega-3 - DHA 0.108g 0.22g N/A
Omega-3 - ALA 0.017g N/A
Omega-3 - DPA 0.028g 0.01g N/A
Omega-3 - Eicosatrienoic acid 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.043g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish raw Grouper fish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
23%
Flatfish raw
18%
Grouper fish
Minerals Daily Need Coverage Score
35%
Flatfish raw
40%
Grouper fish

Comparison summary

Which food is lower in Cholesterol?
Grouper fish
Grouper fish is lower in Cholesterol (difference - 8mg)
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 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.