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 are richer in vitamin B12, vitamin B5, vitamin B3, and vitamin B2.
- Daily need coverage for vitamin B12 for catfish is 61% higher.
- Flatfish contains 14 times more vitamin D than catfish. Flatfish contains 139IU of vitamin D, while catfish contain 10IU.
- Catfish contain 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
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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 | +1100% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.31µg | 2.78µg | 61% |
| Selenium | 32.6µg | 9.9µg | 41% |
| Vitamin D | 139IU | 10IU | 16% |
| Vitamin D | 3.5µg | 0.3µg | 16% |
| Vitamin B5 | 0.227mg | 0.811mg | 12% |
| Sodium | 363mg | 119mg | 11% |
| Phosphorus | 309mg | 247mg | 9% |
| Vitamin B3 | 1.278mg | 2.548mg | 8% |
| Fats | 2.37g | 7.19g | 7% |
| Polyunsaturated fat | 0.459g | 1.354g | 6% |
| Monounsaturated fat | 0.657g | 3.115g | 6% |
| Protein | 15.24g | 18.44g | 6% |
| Vitamin B2 | 0.025mg | 0.1mg | 6% |
| Vitamin B6 | 0.115mg | 0.177mg | 5% |
| Saturated fat | 0.542g | 1.586g | 5% |
| Potassium | 197mg | 366mg | 5% |
| Calories | 86kcal | 144kcal | 3% |
| Cholesterol | 56mg | 66mg | 3% |
| Calcium | 25mg | 9mg | 2% |
| Zinc | 0.39mg | 0.58mg | 2% |
| Copper | 0.023mg | 0.039mg | 2% |
| Vitamin K | 0.1µg | 2.5µg | 2% |
| Folate | 6µg | 12µg | 2% |
| Vitamin E | 0.77mg | 0.97mg | 1% |
| Vitamin A | 12µg | 1µg | 1% |
| Iron | 0.23mg | 0.28mg | 1% |
| Magnesium | 22mg | 23mg | 0% |
| Manganese | 0.017mg | 0.018mg | 0% |
| Vitamin B1 | 0.026mg | 0.024mg | 0% |
| Trans fat | 0.014g | 0.063g | N/A |
| Choline | 79.9mg | 78.7mg | 0% |
| Tryptophan | 0.197mg | 0.22mg | 0% |
| Threonine | 0.719mg | 0.833mg | 0% |
| Isoleucine | 0.754mg | 0.82mg | 0% |
| Leucine | 1.335mg | 1.396mg | 0% |
| Lysine | 1.561mg | 1.677mg | 0% |
| Methionine | 0.56mg | 0.539mg | 0% |
| Phenylalanine | 0.624mg | 0.735mg | 0% |
| Valine | 0.8mg | 0.894mg | 0% |
| Histidine | 0.374mg | 0.404mg | 0% |
| Omega-3 - EPA | 0.168g | 0.02g | N/A |
| Omega-3 - DHA | 0.132g | 0.069g | N/A |
| Omega-3 - DPA | 0.034g | 0.018g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | 0.049g | N/A |
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% |
