Flatfish vs. Bluefish — In-Depth Nutrition Comparison

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How are flatfish and bluefish different?

Flatfish contains less vitamin B12, vitamin B3, vitamin B6, selenium, vitamin B5, vitamin A, potassium, and zinc than bluefish.
Bluefish covers your daily need for vitamin B12, 205% more than flatfish.
Flatfish has 5 times more sodium than bluefish. Flatfish has 363mg of sodium, while bluefish has 77mg.

Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, bluefish, cooked, dry heat types were 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.

Flatfish

Bluefish

Contains more CalciumCalcium

+177.8%

Contains more MagnesiumMagnesium	+90.9%
Contains more PotassiumPotassium	+142.1%
Contains more IronIron	+169.6%
Contains more CopperCopper	+195.7%
Contains more ZincZinc	+166.7%
Contains less SodiumSodium	-78.8%
Contains more ManganeseManganese	+58.8%
Contains more SeleniumSelenium	+43.6%

~equal in Phosphorus ~291mg

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.

Flatfish

Bluefish

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+200%

Contains more Vitamin AVitamin A	+1050%
Contains more Vitamin B1Vitamin B1	+157.7%
Contains more Vitamin B2Vitamin B2	+288%
Contains more Vitamin B3Vitamin B3	+467.1%
Contains more Vitamin B5Vitamin B5	+320.7%
Contains more Vitamin B6Vitamin B6	+303.5%
Contains more Vitamin B12Vitamin B12	+374.8%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.31µg	6.22µg	205%
Vitamin B3	1.278mg	7.247mg	37%
Vitamin B6	0.115mg	0.464mg	27%
Selenium	32.6µg	46.8µg	26%
Protein	15.24g	25.69g	21%
Vitamin D	3.5µg		18%
Vitamin D*	139 IU		17%
Vitamin B5	0.227mg	0.955mg	15%
Choline	79.9mg		15%
Vitamin A	12µg	138µg	14%
Sodium	363mg	77mg	12%
Potassium	197mg	477mg	8%
Cholesterol	56mg	76mg	7%
Zinc	0.39mg	1.04mg	6%
Vitamin B2	0.025mg	0.097mg	6%
Polyunsaturated fat	0.459g	1.358g	6%
Fats	2.37g	5.44g	5%
Magnesium	22mg	42mg	5%
Iron	0.23mg	0.62mg	5%
Copper	0.023mg	0.068mg	5%
Vitamin E	0.77mg		5%
Calories	86kcal	159kcal	4%
Monounsaturated fat	0.657g	2.297g	4%
Phosphorus	309mg	291mg	3%
Vitamin B1	0.026mg	0.067mg	3%
Saturated fat	0.542g	1.172g	3%
Calcium	25mg	9mg	2%
Folate	6µg	2µg	1%
Protein per 100 calories	18g	16g	N/A
Calories per 10 g protein	56kcal	62kcal	N/A
Weight per 100 calories	116g	63g	N/A
Unsaturated / Saturated Fat ratio	2.1	3.1	N/A
Manganese	0.017mg	0.027mg	0%
Vitamin K	0.1µg		0%
Trans fat	0.014g		N/A
Tryptophan	0.197mg	0.288mg	0%
Threonine	0.719mg	1.126mg	0%
Isoleucine	0.754mg	1.184mg	0%
Leucine	1.335mg	2.088mg	0%
Lysine	1.561mg	2.36mg	0%
Methionine	0.56mg	0.76mg	0%
Phenylalanine	0.624mg	1.003mg	0%
Valine	0.8mg	1.324mg	0%
Histidine	0.374mg	0.756mg	0%
Omega-3 - EPA	0.168g	0.323g	N/A
Omega-3 - DHA	0.132g	0.665g	N/A
Omega-3 - DPA	0.034g	0.079g	N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A