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Flatfish vs. Chinook salmon — In-Depth Nutrition Comparison

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How are Flatfish and Chinook salmon different?

  • Chinook salmon has more Vitamin B12, Vitamin B3, Vitamin B6, Selenium, Magnesium, Vitamin A RAE, Vitamin B5, and Vitamin B2 than Flatfish.
  • Daily need coverage for Vitamin B12 from Chinook salmon is 65% higher.
  • Flatfish contains 6 times more Sodium than Chinook salmon. While Flatfish contains 363mg of Sodium, Chinook salmon contains only 60mg.

Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, salmon, chinook, cooked, dry heat are the varieties used in this article.

Infographic

Flatfish vs Chinook salmon 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 +12%
Contains more Iron +295.7%
Contains more Magnesium +454.5%
Contains more Phosphorus +20.1%
Contains more Potassium +156.3%
Contains less Sodium -83.5%
Contains more Zinc +43.6%
Contains more Copper +130.4%
Contains more Manganese +11.8%
Contains more Selenium +43.6%
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 8.4% 34% 87% 159% 45% 7.8% 15% 18% 2.5% 255%
Contains more Calcium +12%
Contains more Iron +295.7%
Contains more Magnesium +454.5%
Contains more Phosphorus +20.1%
Contains more Potassium +156.3%
Contains less Sodium -83.5%
Contains more Zinc +43.6%
Contains more Copper +130.4%
Contains more Manganese +11.8%
Contains more Selenium +43.6%

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 +1240.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +69.2%
Contains more Vitamin B2 +516%
Contains more Vitamin B3 +686%
Contains more Vitamin B5 +281.1%
Contains more Vitamin B6 +301.7%
Contains more Folate +483.3%
Contains more Vitamin B12 +119.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 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 30% 0% 0% 14% 11% 36% 188% 52% 107% 26% 359% 0% 0%
Contains more Vitamin A +1240.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +69.2%
Contains more Vitamin B2 +516%
Contains more Vitamin B3 +686%
Contains more Vitamin B5 +281.1%
Contains more Vitamin B6 +301.7%
Contains more Folate +483.3%
Contains more Vitamin B12 +119.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +23.6%
Contains more Protein +68.8%
Contains more Fats +464.6%
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more Water +23.6%
Contains more Protein +68.8%
Contains more Fats +464.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -83.1%
Contains more Monounsaturated Fat +774%
Contains more Polyunsaturated fat +480%
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
Contains less Saturated Fat -83.1%
Contains more Monounsaturated Fat +774%
Contains more Polyunsaturated fat +480%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Chinook salmon Opinion
Protein 15.24g 25.72g Chinook salmon
Fats 2.37g 13.38g Chinook salmon
Calories 86kcal 231kcal Chinook salmon
Calcium 25mg 28mg Chinook salmon
Iron 0.23mg 0.91mg Chinook salmon
Magnesium 22mg 122mg Chinook salmon
Phosphorus 309mg 371mg Chinook salmon
Potassium 197mg 505mg Chinook salmon
Sodium 363mg 60mg Chinook salmon
Zinc 0.39mg 0.56mg Chinook salmon
Copper 0.023mg 0.053mg Chinook salmon
Manganese 0.017mg 0.019mg Chinook salmon
Selenium 32.6µg 46.8µg Chinook salmon
Vitamin A 37IU 496IU Chinook salmon
Vitamin A RAE 12µg 149µg Chinook salmon
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin C 0mg 4.1mg Chinook salmon
Vitamin B1 0.026mg 0.044mg Chinook salmon
Vitamin B2 0.025mg 0.154mg Chinook salmon
Vitamin B3 1.278mg 10.045mg Chinook salmon
Vitamin B5 0.227mg 0.865mg Chinook salmon
Vitamin B6 0.115mg 0.462mg Chinook salmon
Folate 6µg 35µg Chinook salmon
Vitamin B12 1.31µg 2.87µg Chinook salmon
Choline 79.9mg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.197mg 0.288mg Chinook salmon
Threonine 0.719mg 1.127mg Chinook salmon
Isoleucine 0.754mg 1.185mg Chinook salmon
Leucine 1.335mg 2.09mg Chinook salmon
Lysine 1.561mg 2.362mg Chinook salmon
Methionine 0.56mg 0.761mg Chinook salmon
Phenylalanine 0.624mg 1.004mg Chinook salmon
Valine 0.8mg 1.325mg Chinook salmon
Histidine 0.374mg 0.757mg Chinook salmon
Cholesterol 56mg 85mg Flatfish
Trans Fat 0.014g Chinook salmon
Saturated Fat 0.542g 3.214g Flatfish
Omega-3 - DHA 0.132g 0.727g Chinook salmon
Omega-3 - EPA 0.168g 1.01g Chinook salmon
Omega-3 - DPA 0.034g 0.296g Chinook salmon
Monounsaturated Fat 0.657g 5.742g Chinook salmon
Polyunsaturated fat 0.459g 2.662g Chinook salmon
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Chinook salmon
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
63%
Chinook salmon
Minerals Daily Need Coverage Score
43%
Flatfish
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 2.672g)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $15)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 303mg)
Which food is richer in minerals?
Chinook salmon
Chinook salmon is relatively richer in minerals
Which food is richer in vitamins?
Chinook salmon
Chinook salmon is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.