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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.

Infographic

Flatfish vs Bluefish infographic
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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.
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 30% 2.7% 42% 23% 23% 28% 125% 10% 3.5% 255%
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.
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 0% 46% 0% 0% 17% 22% 136% 57% 107% 778% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
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 Flatfish Bluefish 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 139IU 17%
Choline 79.9mg 15%
Vitamin B5 0.227mg 0.955mg 15%
Vitamin A 12µg 138µg 14%
Sodium 363mg 77mg 12%
Potassium 197mg 477mg 8%
Cholesterol 56mg 76mg 7%
Zinc 0.39mg 1.04mg 6%
Polyunsaturated fat 0.459g 1.358g 6%
Vitamin B2 0.025mg 0.097mg 6%
Copper 0.023mg 0.068mg 5%
Iron 0.23mg 0.62mg 5%
Vitamin E 0.77mg 5%
Magnesium 22mg 42mg 5%
Fats 2.37g 5.44g 5%
Monounsaturated fat 0.657g 2.297g 4%
Calories 86kcal 159kcal 4%
Vitamin B1 0.026mg 0.067mg 3%
Saturated fat 0.542g 1.172g 3%
Phosphorus 309mg 291mg 3%
Calcium 25mg 9mg 2%
Folate 6µg 2µg 1%
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

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
26% 5% 63% 6%
Protein: 25.69 g
Fats: 5.44 g
Carbs: 0 g
Water: 62.64 g
Other: 6.23 g
Contains more WaterWater +29.5%
Contains more ProteinProtein +68.6%
Contains more FatsFats +129.5%
Contains more OtherOther +386.7%
~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
24% 48% 28%
Saturated fat: Sat. Fat 1.172 g
Monounsaturated fat: Mono. Fat 2.297 g
Polyunsaturated fat: Poly. Fat 1.358 g
Contains less Sat. FatSaturated fat -53.8%
Contains more Mono. FatMonounsaturated fat +249.6%
Contains more Poly. FatPolyunsaturated fat +195.9%

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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. Bluefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174229/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.