Flatfish vs. Carp — In-Depth Nutrition Comparison

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How are flatfish and carp different?

Flatfish has more selenium; however, carp is richer in phosphorus, iron, zinc, vitamin B5, vitamin B1, vitamin B6, and potassium.
Carp covers your daily need for phosphorus, 32% more than flatfish.
Flatfish has 6 times more sodium than carp. Flatfish has 363mg of sodium, while carp has 63mg.

Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, carp, 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

Carp

Contains more SeleniumSelenium

+101.2%

Contains more MagnesiumMagnesium	+72.7%
Contains more CalciumCalcium	+108%
Contains more PotassiumPotassium	+116.8%
Contains more IronIron	+591.3%
Contains more CopperCopper	+217.4%
Contains more ZincZinc	+387.2%
Contains more PhosphorusPhosphorus	+71.8%
Contains less SodiumSodium	-82.6%
Contains more ManganeseManganese	+194.1%

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

Carp

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+20%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+438.5%
Contains more Vitamin B2Vitamin B2	+180%
Contains more Vitamin B3Vitamin B3	+64.3%
Contains more Vitamin B5Vitamin B5	+283.3%
Contains more Vitamin B6Vitamin B6	+90.4%
Contains more Vitamin B12Vitamin B12	+12.2%
Contains more FolateFolate	+183.3%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Phosphorus	309mg	531mg	32%
Selenium	32.6µg	16.2µg	30%
Vitamin D	3.5µg		18%
Vitamin D*	139 IU		17%
Iron	0.23mg	1.59mg	17%
Protein	15.24g	22.86g	15%
Choline	79.9mg		15%
Zinc	0.39mg	1.9mg	14%
Sodium	363mg	63mg	13%
Vitamin B5	0.227mg	0.87mg	13%
Vitamin B1	0.026mg	0.14mg	10%
Cholesterol	56mg	84mg	9%
Polyunsaturated fat	0.459g	1.835g	9%
Vitamin B6	0.115mg	0.219mg	8%
Fats	2.37g	7.17g	7%
Potassium	197mg	427mg	7%
Vitamin B12	1.31µg	1.47µg	7%
Copper	0.023mg	0.073mg	6%
Monounsaturated fat	0.657g	2.985g	6%
Vitamin E	0.77mg		5%
Vitamin B3	1.278mg	2.1mg	5%
Calories	86kcal	162kcal	4%
Magnesium	22mg	38mg	4%
Saturated fat	0.542g	1.388g	4%
Calcium	25mg	52mg	3%
Vitamin B2	0.025mg	0.07mg	3%
Folate	6µg	17µg	3%
Vitamin C	0mg	1.6mg	2%
Manganese	0.017mg	0.05mg	1%
Protein per 100 calories	18g	14g	N/A
Calories per 10 g protein	56kcal	71kcal	N/A
Weight per 100 calories	116g	62g	N/A
Unsaturated / Saturated Fat ratio	2.1	3.5	N/A
Vitamin A	12µg	10µg	0%
Vitamin K	0.1µg		0%
Trans fat	0.014g		N/A
Tryptophan	0.197mg	0.256mg	0%
Threonine	0.719mg	1.002mg	0%
Isoleucine	0.754mg	1.054mg	0%
Leucine	1.335mg	1.858mg	0%
Lysine	1.561mg	2.1mg	0%
Methionine	0.56mg	0.677mg	0%
Phenylalanine	0.624mg	0.893mg	0%
Valine	0.8mg	1.178mg	0%
Histidine	0.374mg	0.673mg	0%
Omega-3 - EPA	0.168g	0.305g	N/A
Omega-3 - DHA	0.132g	0.146g	N/A
Omega-3 - DPA	0.034g	0.105g	N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A