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 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.
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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 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% |
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 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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.41 g
Fats:
1.93 g
Carbs:
0 g
Water:
84.63 g
Other:
1.03 g
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
Saturated fat:
Sat. Fat
0.441 g
Monounsaturated fat:
Mono. Fat
0.535 g
Polyunsaturated fat:
Poly. Fat
0.374 g
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% |