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  6. Flatfish vs. Atlantic Mackerel

Flatfish vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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A recap on the 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Contains more CalciumCalcium +108.3%
Contains more PhosphorusPhosphorus +42.4%
Contains more ManganeseManganese +13.3%
Contains more MagnesiumMagnesium +245.5%
Contains more PotassiumPotassium +59.4%
Contains more IronIron +608.7%
Contains more CopperCopper +217.4%
Contains more ZincZinc +61.5%
Contains less SodiumSodium -75.2%
Contains more SeleniumSelenium +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.
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% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
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 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Contains more FolateFolate +500%
Contains more CholineCholine +22.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +316.7%
Contains more Vitamin EVitamin E +97.4%
Contains more Vitamin DVitamin D +360%
Contains more Vitamin B1Vitamin B1 +576.9%
Contains more Vitamin B2Vitamin B2 +1148%
Contains more Vitamin B3Vitamin B3 +610.5%
Contains more Vitamin B5Vitamin B5 +277.1%
Contains more Vitamin B6Vitamin B6 +247%
Contains more Vitamin B12Vitamin B12 +564.9%
Contains more Vitamin KVitamin K +4900%

All nutrients comparison - raw data values

Nutrient Flatfish Atlantic Mackerel DV% diff.
Vitamin B12 1.31µg 8.71µg 308%
Vitamin D 3.5µg 16.1µg 63%
Vitamin D 139IU 643IU 63%
Vitamin B3 1.278mg 9.08mg 49%
Vitamin B2 0.025mg 0.312mg 22%
Vitamin B6 0.115mg 0.399mg 22%
Selenium 32.6µg 44.1µg 21%
Polyunsaturated fat 0.459g 3.35g 19%
Iron 0.23mg 1.63mg 18%
Fats 2.37g 13.89g 18%
Phosphorus 309mg 217mg 13%
Vitamin B5 0.227mg 0.856mg 13%
Magnesium 22mg 76mg 13%
Vitamin B1 0.026mg 0.176mg 13%
Sodium 363mg 90mg 12%
Saturated fat 0.542g 3.257g 12%
Monounsaturated fat 0.657g 5.456g 12%
Protein 15.24g 18.6g 7%
Calories 86kcal 205kcal 6%
Copper 0.023mg 0.073mg 6%
Vitamin E 0.77mg 1.52mg 5%
Cholesterol 56mg 70mg 5%
Vitamin A 12µg 50µg 4%
Vitamin K 0.1µg 5µg 4%
Potassium 197mg 314mg 3%
Choline 79.9mg 65mg 3%
Zinc 0.39mg 0.63mg 2%
Folate 6µg 1µg 1%
Calcium 25mg 12mg 1%
Vitamin C 0mg 0.4mg 0%
Manganese 0.017mg 0.015mg 0%
Trans fat 0.014g N/A
Tryptophan 0.197mg 0.208mg 0%
Threonine 0.719mg 0.815mg 0%
Isoleucine 0.754mg 0.857mg 0%
Leucine 1.335mg 1.512mg 0%
Lysine 1.561mg 1.708mg 0%
Methionine 0.56mg 0.551mg 0%
Phenylalanine 0.624mg 0.726mg 0%
Valine 0.8mg 0.958mg 0%
Histidine 0.374mg 0.548mg 0%
Omega-3 - EPA 0.168g 0.898g N/A
Omega-3 - DHA 0.132g 1.401g N/A
Omega-3 - DPA 0.034g 0.212g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 WaterWater +27.6%
Contains more ProteinProtein +22%
Contains more FatsFats +486.1%
Contains more OtherOther +209.4%
~equal in Carbs ~0g

Fat Type Comparison

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

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.