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Flatfish vs. Catfish — In-Depth Nutrition Comparison

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The main differences between Flatfish and Catfish

  • Flatfish is richer in Selenium, Vitamin D, and Phosphorus, yet Catfish is richer in Vitamin B12, Vitamin B5, Vitamin B3, and Vitamin B2.
  • Daily need coverage for Vitamin B12 from Catfish is 61% higher.
  • Flatfish contains 14 times more Vitamin D than Catfish. Flatfish contains 139IU of Vitamin D, while Catfish contains 10IU.
  • Catfish contains less Sodium.

Food types used in this article are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, catfish, channel, farmed, cooked, dry heat.

Infographic

Flatfish vs Catfish 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.
Contains more Calcium +177.8%
Contains more Phosphorus +25.1%
Contains more Selenium +229.3%
Contains more Iron +21.7%
Contains more Potassium +85.8%
Contains less Sodium -67.2%
Contains more Zinc +48.7%
Contains more Copper +69.6%
Equal in Magnesium - 23
Equal in Manganese - 0.018
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7.5% 8.6% 16% 132% 17% 47% 11% 7.7% 2.2% 178%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2.7% 11% 16% 106% 32% 16% 16% 13% 2.3% 54%
Contains more Calcium +177.8%
Contains more Phosphorus +25.1%
Contains more Selenium +229.3%
Contains more Iron +21.7%
Contains more Potassium +85.8%
Contains less Sodium -67.2%
Contains more Zinc +48.7%
Contains more Copper +69.6%
Equal in Magnesium - 23
Equal in Manganese - 0.018

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 Vitamin A +1750%
Contains more Vitamin D +1066.7%
Contains more Vitamin E +26%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +99.4%
Contains more Vitamin B5 +257.3%
Contains more Vitamin B6 +53.9%
Contains more Folate +100%
Contains more Vitamin B12 +112.2%
Contains more Vitamin K +2400%
Equal in Vitamin B1 - 0.024
Equal in Choline - 78.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2.2% 15% 105% 0% 6.5% 5.8% 24% 14% 27% 4.5% 164% 44% 0.25%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.12% 19% 9% 0% 6% 23% 48% 49% 41% 9% 348% 43% 6.3%
Contains more Vitamin A +1750%
Contains more Vitamin D +1066.7%
Contains more Vitamin E +26%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +99.4%
Contains more Vitamin B5 +257.3%
Contains more Vitamin B6 +53.9%
Contains more Folate +100%
Contains more Vitamin B12 +112.2%
Contains more Vitamin K +2400%
Equal in Vitamin B1 - 0.024
Equal in Choline - 78.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +21%
Contains more Fats +203.4%
Equal in Water - 74.65
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
18% 7% 75%
Protein: 18.44 g
Fats: 7.19 g
Carbs: 0 g
Water: 74.65 g
Other: 0 g
Contains more Protein +21%
Contains more Fats +203.4%
Equal in Water - 74.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -65.8%
Contains more Monounsaturated Fat +374.1%
Contains more Polyunsaturated fat +195%
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
26% 51% 22%
Saturated Fat: 1.586 g
Monounsaturated Fat: 3.115 g
Polyunsaturated fat: 1.354 g
Contains less Saturated Fat -65.8%
Contains more Monounsaturated Fat +374.1%
Contains more Polyunsaturated fat +195%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Catfish Opinion
Protein 15.24g 18.44g Catfish
Fats 2.37g 7.19g Catfish
Calories 86kcal 144kcal Catfish
Calcium 25mg 9mg Flatfish
Iron 0.23mg 0.28mg Catfish
Magnesium 22mg 23mg Catfish
Phosphorus 309mg 247mg Flatfish
Potassium 197mg 366mg Catfish
Sodium 363mg 119mg Catfish
Zinc 0.39mg 0.58mg Catfish
Copper 0.023mg 0.039mg Catfish
Manganese 0.017mg 0.018mg Catfish
Selenium 32.6µg 9.9µg Flatfish
Vitamin A 37IU 2IU Flatfish
Vitamin A RAE 12µg 1µg Flatfish
Vitamin E 0.77mg 0.97mg Catfish
Vitamin D 139IU 10IU Flatfish
Vitamin D 3.5µg 0.3µg Flatfish
Vitamin B1 0.026mg 0.024mg Flatfish
Vitamin B2 0.025mg 0.1mg Catfish
Vitamin B3 1.278mg 2.548mg Catfish
Vitamin B5 0.227mg 0.811mg Catfish
Vitamin B6 0.115mg 0.177mg Catfish
Folate 6µg 12µg Catfish
Vitamin B12 1.31µg 2.78µg Catfish
Choline 79.9mg 78.7mg Flatfish
Vitamin K 0.1µg 2.5µg Catfish
Tryptophan 0.197mg 0.22mg Catfish
Threonine 0.719mg 0.833mg Catfish
Isoleucine 0.754mg 0.82mg Catfish
Leucine 1.335mg 1.396mg Catfish
Lysine 1.561mg 1.677mg Catfish
Methionine 0.56mg 0.539mg Flatfish
Phenylalanine 0.624mg 0.735mg Catfish
Valine 0.8mg 0.894mg Catfish
Histidine 0.374mg 0.404mg Catfish
Cholesterol 56mg 66mg Flatfish
Trans Fat 0.014g 0.063g Flatfish
Saturated Fat 0.542g 1.586g Flatfish
Omega-3 - DHA 0.132g 0.069g Flatfish
Omega-3 - EPA 0.168g 0.02g Flatfish
Omega-3 - DPA 0.034g 0.018g Flatfish
Monounsaturated Fat 0.657g 3.115g Catfish
Polyunsaturated fat 0.459g 1.354g Catfish
Omega-6 - Eicosadienoic acid 0.006g 0.049g Catfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Catfish
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
46%
Catfish
Minerals Daily Need Coverage Score
43%
Flatfish
27%
Catfish

Comparison summary

Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 1.044g)
Which food contains less Sodium?
Catfish
Catfish contains less Sodium (difference - 244mg)
Which food is richer in vitamins?
Catfish
Catfish is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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 minerals?
?
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. Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/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.