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  6. Flatfish vs. Chinook salmon

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 B5, and vitamin B2 than flatfish.
  • Daily need coverage for vitamin B12 for 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
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more MagnesiumMagnesium +454.5%
Contains more CalciumCalcium +12%
Contains more PotassiumPotassium +156.3%
Contains more IronIron +295.7%
Contains more CopperCopper +130.4%
Contains more ZincZinc +43.6%
Contains more PhosphorusPhosphorus +20.1%
Contains less SodiumSodium -83.5%
Contains more ManganeseManganese +11.8%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1141.7%
Contains more Vitamin B1Vitamin B1 +69.2%
Contains more Vitamin B2Vitamin B2 +516%
Contains more Vitamin B3Vitamin B3 +686%
Contains more Vitamin B5Vitamin B5 +281.1%
Contains more Vitamin B6Vitamin B6 +301.7%
Contains more Vitamin B12Vitamin B12 +119.1%
Contains more FolateFolate +483.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 WaterWater +23.6%
Contains more OtherOther +-127.2%
Contains more ProteinProtein +68.8%
Contains more FatsFats +464.6%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -83.1%
Contains more Mono. FatMonounsaturated fat +774%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Vitamin B12 1.31µg 2.87µg 65%
Vitamin B3 1.278mg 10.045mg 55%
Vitamin B6 0.115mg 0.462mg 27%
Selenium 32.6µg 46.8µg 26%
Magnesium 22mg 122mg 24%
Protein 15.24g 25.72g 21%
Vitamin D 3.5µg 18%
Fats 2.37g 13.38g 17%
Vitamin D 139IU 17%
Vitamin A 12µg 149µg 15%
Choline 79.9mg 15%
Polyunsaturated fat 0.459g 2.662g 15%
Monounsaturated fat 0.657g 5.742g 13%
Sodium 363mg 60mg 13%
Vitamin B5 0.227mg 0.865mg 13%
Saturated fat 0.542g 3.214g 12%
Cholesterol 56mg 85mg 10%
Vitamin B2 0.025mg 0.154mg 10%
Phosphorus 309mg 371mg 9%
Iron 0.23mg 0.91mg 9%
Potassium 197mg 505mg 9%
Folate 6µg 35µg 7%
Calories 86kcal 231kcal 7%
Vitamin C 0mg 4.1mg 5%
Vitamin E 0.77mg 5%
Copper 0.023mg 0.053mg 3%
Vitamin B1 0.026mg 0.044mg 2%
Zinc 0.39mg 0.56mg 2%
Calcium 25mg 28mg 0%
Manganese 0.017mg 0.019mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.197mg 0.288mg 0%
Threonine 0.719mg 1.127mg 0%
Isoleucine 0.754mg 1.185mg 0%
Leucine 1.335mg 2.09mg 0%
Lysine 1.561mg 2.362mg 0%
Methionine 0.56mg 0.761mg 0%
Phenylalanine 0.624mg 1.004mg 0%
Valine 0.8mg 1.325mg 0%
Histidine 0.374mg 0.757mg 0%
Omega-3 - EPA 0.168g 1.01g N/A
Omega-3 - DHA 0.132g 0.727g N/A
Omega-3 - DPA 0.034g 0.296g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Chinook salmon
Low Calories diet ok
Low Fats diet ok
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
28%
Flatfish
65%
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.