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Flatfish vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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A recap on differences between Flatfish and Atlantic Mackerel

  • Flatfish is higher in Phosphorus, yet Atlantic Mackerel is higher in Vitamin B12, Vitamin D, Vitamin B3, Vitamin B2, Vitamin B6, Selenium, Iron, and Magnesium.
  • Atlantic Mackerel covers your daily Vitamin B12 needs 308% more than Flatfish.
  • The amount of Saturated Fat in Flatfish is lower.

Food varieties used in this article are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, mackerel, Atlantic, raw.

Infographic

Flatfish vs Atlantic Mackerel 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 Calcium +108.3%
Contains more Phosphorus +42.4%
Contains more Manganese +13.3%
Contains more Iron +608.7%
Contains more Magnesium +245.5%
Contains more Potassium +59.4%
Contains less Sodium -75.2%
Contains more Zinc +61.5%
Contains more Copper +217.4%
Contains more Selenium +35.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains more Calcium +108.3%
Contains more Phosphorus +42.4%
Contains more Manganese +13.3%
Contains more Iron +608.7%
Contains more Magnesium +245.5%
Contains more Potassium +59.4%
Contains less Sodium -75.2%
Contains more Zinc +61.5%
Contains more Copper +217.4%
Contains more Selenium +35.3%

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 Folate +500%
Contains more Choline +22.9%
Contains more Vitamin A +351.4%
Contains more Vitamin E +97.4%
Contains more Vitamin D +360%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +576.9%
Contains more Vitamin B2 +1148%
Contains more Vitamin B3 +610.5%
Contains more Vitamin B5 +277.1%
Contains more Vitamin B6 +247%
Contains more Vitamin B12 +564.9%
Contains more Vitamin K +4900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 44% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 36% 13%
Contains more Folate +500%
Contains more Choline +22.9%
Contains more Vitamin A +351.4%
Contains more Vitamin E +97.4%
Contains more Vitamin D +360%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +576.9%
Contains more Vitamin B2 +1148%
Contains more Vitamin B3 +610.5%
Contains more Vitamin B5 +277.1%
Contains more Vitamin B6 +247%
Contains more Vitamin B12 +564.9%
Contains more Vitamin K +4900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +27.6%
Contains more Protein +22%
Contains more Fats +486.1%
Contains more Other +209.4%
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more Water +27.6%
Contains more Protein +22%
Contains more Fats +486.1%
Contains more Other +209.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -83.4%
Contains more Monounsaturated Fat +730.4%
Contains more Polyunsaturated fat +629.8%
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -83.4%
Contains more Monounsaturated Fat +730.4%
Contains more Polyunsaturated fat +629.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Atlantic Mackerel Opinion
Protein 15.24g 18.6g Atlantic Mackerel
Fats 2.37g 13.89g Atlantic Mackerel
Calories 86kcal 205kcal Atlantic Mackerel
Calcium 25mg 12mg Flatfish
Iron 0.23mg 1.63mg Atlantic Mackerel
Magnesium 22mg 76mg Atlantic Mackerel
Phosphorus 309mg 217mg Flatfish
Potassium 197mg 314mg Atlantic Mackerel
Sodium 363mg 90mg Atlantic Mackerel
Zinc 0.39mg 0.63mg Atlantic Mackerel
Copper 0.023mg 0.073mg Atlantic Mackerel
Manganese 0.017mg 0.015mg Flatfish
Selenium 32.6µg 44.1µg Atlantic Mackerel
Vitamin A 37IU 167IU Atlantic Mackerel
Vitamin A RAE 12µg 50µg Atlantic Mackerel
Vitamin E 0.77mg 1.52mg Atlantic Mackerel
Vitamin D 139IU 643IU Atlantic Mackerel
Vitamin D 3.5µg 16.1µg Atlantic Mackerel
Vitamin C 0mg 0.4mg Atlantic Mackerel
Vitamin B1 0.026mg 0.176mg Atlantic Mackerel
Vitamin B2 0.025mg 0.312mg Atlantic Mackerel
Vitamin B3 1.278mg 9.08mg Atlantic Mackerel
Vitamin B5 0.227mg 0.856mg Atlantic Mackerel
Vitamin B6 0.115mg 0.399mg Atlantic Mackerel
Folate 6µg 1µg Flatfish
Vitamin B12 1.31µg 8.71µg Atlantic Mackerel
Choline 79.9mg 65mg Flatfish
Vitamin K 0.1µg 5µg Atlantic Mackerel
Tryptophan 0.197mg 0.208mg Atlantic Mackerel
Threonine 0.719mg 0.815mg Atlantic Mackerel
Isoleucine 0.754mg 0.857mg Atlantic Mackerel
Leucine 1.335mg 1.512mg Atlantic Mackerel
Lysine 1.561mg 1.708mg Atlantic Mackerel
Methionine 0.56mg 0.551mg Flatfish
Phenylalanine 0.624mg 0.726mg Atlantic Mackerel
Valine 0.8mg 0.958mg Atlantic Mackerel
Histidine 0.374mg 0.548mg Atlantic Mackerel
Cholesterol 56mg 70mg Flatfish
Trans Fat 0.014g Atlantic Mackerel
Saturated Fat 0.542g 3.257g Flatfish
Omega-3 - DHA 0.132g 1.401g Atlantic Mackerel
Omega-3 - EPA 0.168g 0.898g Atlantic Mackerel
Omega-3 - DPA 0.034g 0.212g Atlantic Mackerel
Monounsaturated Fat 0.657g 5.456g Atlantic Mackerel
Polyunsaturated fat 0.459g 3.35g Atlantic Mackerel
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Atlantic Mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet ok

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
32%
Flatfish
161%
Atlantic Mackerel
Minerals Daily Need Coverage Score
43%
Flatfish
54%
Atlantic Mackerel

Comparison summary

Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 2.715g)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $7)
Which food contains less Sodium?
Atlantic Mackerel
Atlantic Mackerel contains less Sodium (difference - 273mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/nutrients
  2. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.