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.
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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 CalciumCalcium | +177.8% |
| Contains more PhosphorusPhosphorus | +25.1% |
| Contains more SeleniumSelenium | +229.3% |
| Contains more PotassiumPotassium | +85.8% |
| Contains more IronIron | +21.7% |
| Contains more CopperCopper | +69.6% |
| Contains more ZincZinc | +48.7% |
| Contains less SodiumSodium | -67.2% |
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 AVitamin A | +1750% |
| Contains more Vitamin DVitamin D | +1066.7% |
| Contains more Vitamin EVitamin E | +26% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B3Vitamin B3 | +99.4% |
| Contains more Vitamin B5Vitamin B5 | +257.3% |
| Contains more Vitamin B6Vitamin B6 | +53.9% |
| Contains more Vitamin B12Vitamin B12 | +112.2% |
| Contains more Vitamin KVitamin K | +2400% |
| Contains more FolateFolate | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +-557.1% |
| Contains more ProteinProtein | +21% |
| Contains more FatsFats | +203.4% |
~equal in
Carbs
~0g
~equal in
Water
~74.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -65.8% |
| Contains more Mono. FatMonounsaturated Fat | +374.1% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 86kcal | 144kcal |
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| Protein | 15.24g | 18.44g |
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| Fats | 2.37g | 7.19g |
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| Cholesterol | 56mg | 66mg |
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| Vitamin D | 139IU | 10IU |
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| Magnesium | 22mg | 23mg |
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| Calcium | 25mg | 9mg |
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| Potassium | 197mg | 366mg |
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| Iron | 0.23mg | 0.28mg |
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| Copper | 0.023mg | 0.039mg |
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| Zinc | 0.39mg | 0.58mg |
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| Phosphorus | 309mg | 247mg |
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| Sodium | 363mg | 119mg |
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| Vitamin A | 37IU | 2IU |
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| Vitamin A | 12µg | 1µg |
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| Vitamin E | 0.77mg | 0.97mg |
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| Vitamin D | 3.5µg | 0.3µg |
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| Manganese | 0.017mg | 0.018mg |
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| Selenium | 32.6µg | 9.9µg |
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| Vitamin B1 | 0.026mg | 0.024mg |
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| Vitamin B2 | 0.025mg | 0.1mg |
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| Vitamin B3 | 1.278mg | 2.548mg |
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| Vitamin B5 | 0.227mg | 0.811mg |
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| Vitamin B6 | 0.115mg | 0.177mg |
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| Vitamin B12 | 1.31µg | 2.78µg |
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| Vitamin K | 0.1µg | 2.5µg |
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| Folate | 6µg | 12µg |
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| Trans Fat | 0.014g | 0.063g |
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| Choline | 79.9mg | 78.7mg |
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| Saturated Fat | 0.542g | 1.586g |
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| Monounsaturated Fat | 0.657g | 3.115g |
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| Polyunsaturated fat | 0.459g | 1.354g |
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| Tryptophan | 0.197mg | 0.22mg |
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| Threonine | 0.719mg | 0.833mg |
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| Isoleucine | 0.754mg | 0.82mg |
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| Leucine | 1.335mg | 1.396mg |
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| Lysine | 1.561mg | 1.677mg |
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| Methionine | 0.56mg | 0.539mg |
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| Phenylalanine | 0.624mg | 0.735mg |
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| Valine | 0.8mg | 0.894mg |
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| Histidine | 0.374mg | 0.404mg |
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| Omega-3 - EPA | 0.168g | 0.02g |
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| Omega-3 - DHA | 0.132g | 0.069g |
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| Omega-3 - DPA | 0.034g | 0.018g |
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| Omega-6 - Eicosadienoic acid | 0.006g | 0.049g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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%
46%
Minerals Daily Need Coverage Score
43%
27%
Comparison summary
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Flatfish is lower in Saturated Fat (difference - 1.044g)
Which food contains less Sodium?
Catfish contains less Sodium (difference - 244mg)
Which food is richer in vitamins?
Catfish is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.