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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 RAE, Potassium, and Zinc than Bluefish.
  • Bluefish covers your daily need of 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
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 +177.8%
Contains more Iron +169.6%
Contains more Magnesium +90.9%
Contains more Potassium +142.1%
Contains less Sodium -78.8%
Contains more Zinc +166.7%
Contains more Copper +195.7%
Contains more Manganese +58.8%
Contains more Selenium +43.6%
Equal in Phosphorus - 291
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 3% 24% 30% 125% 43% 11% 29% 23% 4% 256%
Contains more Calcium +177.8%
Contains more Iron +169.6%
Contains more Magnesium +90.9%
Contains more Potassium +142.1%
Contains less Sodium -78.8%
Contains more Zinc +166.7%
Contains more Copper +195.7%
Contains more Manganese +58.8%
Contains more Selenium +43.6%
Equal in Phosphorus - 291

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 +200%
Contains more Vitamin A +1140.5%
Contains more Vitamin B1 +157.7%
Contains more Vitamin B2 +288%
Contains more Vitamin B3 +467.1%
Contains more Vitamin B5 +320.7%
Contains more Vitamin B6 +303.5%
Contains more Vitamin B12 +374.8%
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 28% 0% 0% 0% 17% 23% 136% 58% 108% 2% 778% 0% 0%
Contains more Folate +200%
Contains more Vitamin A +1140.5%
Contains more Vitamin B1 +157.7%
Contains more Vitamin B2 +288%
Contains more Vitamin B3 +467.1%
Contains more Vitamin B5 +320.7%
Contains more Vitamin B6 +303.5%
Contains more Vitamin B12 +374.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +29.5%
Contains more Protein +68.6%
Contains more Fats +129.5%
Contains more Other +386.7%
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 Water +29.5%
Contains more Protein +68.6%
Contains more Fats +129.5%
Contains more Other +386.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +249.6%
Contains more Polyunsaturated fat +195.9%
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
24% 48% 28%
Saturated Fat: 1.172 g
Monounsaturated Fat: 2.297 g
Polyunsaturated fat: 1.358 g
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +249.6%
Contains more Polyunsaturated fat +195.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Bluefish Opinion
Protein 15.24g 25.69g Bluefish
Fats 2.37g 5.44g Bluefish
Calories 86kcal 159kcal Bluefish
Calcium 25mg 9mg Flatfish
Iron 0.23mg 0.62mg Bluefish
Magnesium 22mg 42mg Bluefish
Phosphorus 309mg 291mg Flatfish
Potassium 197mg 477mg Bluefish
Sodium 363mg 77mg Bluefish
Zinc 0.39mg 1.04mg Bluefish
Copper 0.023mg 0.068mg Bluefish
Manganese 0.017mg 0.027mg Bluefish
Selenium 32.6µg 46.8µg Bluefish
Vitamin A 37IU 459IU Bluefish
Vitamin A RAE 12µg 138µg Bluefish
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin B1 0.026mg 0.067mg Bluefish
Vitamin B2 0.025mg 0.097mg Bluefish
Vitamin B3 1.278mg 7.247mg Bluefish
Vitamin B5 0.227mg 0.955mg Bluefish
Vitamin B6 0.115mg 0.464mg Bluefish
Folate 6µg 2µg Flatfish
Vitamin B12 1.31µg 6.22µg Bluefish
Choline 79.9mg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.197mg 0.288mg Bluefish
Threonine 0.719mg 1.126mg Bluefish
Isoleucine 0.754mg 1.184mg Bluefish
Leucine 1.335mg 2.088mg Bluefish
Lysine 1.561mg 2.36mg Bluefish
Methionine 0.56mg 0.76mg Bluefish
Phenylalanine 0.624mg 1.003mg Bluefish
Valine 0.8mg 1.324mg Bluefish
Histidine 0.374mg 0.756mg Bluefish
Cholesterol 56mg 76mg Flatfish
Trans Fat 0.014g Bluefish
Saturated Fat 0.542g 1.172g Flatfish
Omega-3 - DHA 0.132g 0.665g Bluefish
Omega-3 - EPA 0.168g 0.323g Bluefish
Omega-3 - DPA 0.034g 0.079g Bluefish
Monounsaturated Fat 0.657g 2.297g Bluefish
Polyunsaturated fat 0.459g 1.358g Bluefish
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

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

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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
88%
Bluefish
Minerals Daily Need Coverage Score
43%
Flatfish
54%
Bluefish

Comparison summary

Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 0.63g)
Which food is lower in Sugar?
Bluefish
Bluefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bluefish
Bluefish contains less Sodium (difference - 286mg)
Which food is richer in minerals?
Bluefish
Bluefish is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. 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.