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Flatfish vs. Crayfish — In-Depth Nutrition Comparison

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A recap on differences between flatfish and crayfish

  • Flatfish is higher in vitamin D, yet crayfish is higher in copper, vitamin B12, manganese, zinc, folate, iron, and selenium.
  • Crayfish covers your daily copper needs 74% more than flatfish.
  • The amount of sodium in crayfish is lower.

Food varieties used in this article are Fish, flatfish (flounder and sole species), cooked, dry heat and Crustaceans, crayfish, mixed species, wild, cooked, moist heat.

Infographic

Flatfish vs Crayfish 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.
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 24% 18% 26% 31% 228% 48% 116% 12% 68% 200%
Contains more PhosphorusPhosphorus +14.4%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +50.3%
Contains more IronIron +260.9%
Contains more CopperCopper +2878.3%
Contains more ZincZinc +351.3%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +2970.6%
Contains more SeleniumSelenium +12.6%

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 3% 5% 30% 0% 13% 20% 43% 35% 18% 269% 0.25% 33% 44%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +51.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25%
Contains more Vitamin EVitamin E +94.8%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B3Vitamin B3 +78.4%
Contains more Vitamin B5Vitamin B5 +155.5%
Contains more Vitamin B12Vitamin B12 +64.1%
Contains more FolateFolate +633.3%
~equal in Vitamin K ~0.1µg
~equal in Choline ~80.9mg

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
17% 79% 3%
Protein: 16.77 g
Fats: 1.2 g
Carbs: 0 g
Water: 79.37 g
Other: 2.66 g
Contains more FatsFats +97.5%
Contains more OtherOther +107.8%
~equal in Protein ~16.77g
~equal in Carbs ~0g
~equal in Water ~79.37g

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
23% 31% 46%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.244 g
Polyunsaturated fat: Poly. Fat 0.367 g
Contains more Mono. FatMonounsaturated fat +169.3%
Contains more Poly. FatPolyunsaturated fat +25.1%
Contains less Sat. FatSaturated fat -66.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Crayfish DV% diff.
Copper 0.023mg 0.685mg 74%
Vitamin B12 1.31µg 2.15µg 35%
Cholesterol 56mg 133mg 26%
Manganese 0.017mg 0.522mg 22%
Vitamin D 3.5µg 0µg 18%
Vitamin D 139IU 0IU 17%
Sodium 363mg 94mg 12%
Zinc 0.39mg 1.76mg 12%
Folate 6µg 44µg 10%
Iron 0.23mg 0.83mg 8%
Selenium 32.6µg 36.7µg 7%
Vitamin B5 0.227mg 0.58mg 7%
Vitamin B3 1.278mg 2.28mg 6%
Phosphorus 309mg 270mg 6%
Vitamin E 0.77mg 1.5mg 5%
Vitamin B2 0.025mg 0.085mg 5%
Calcium 25mg 60mg 4%
Magnesium 22mg 33mg 3%
Potassium 197mg 296mg 3%
Protein 15.24g 16.77g 3%
Vitamin B6 0.115mg 0.076mg 3%
Saturated fat 0.542g 0.181g 2%
Vitamin B1 0.026mg 0.05mg 2%
Fats 2.37g 1.2g 2%
Polyunsaturated fat 0.459g 0.367g 1%
Vitamin C 0mg 0.9mg 1%
Monounsaturated fat 0.657g 0.244g 1%
Calories 86kcal 82kcal 0%
Vitamin A 12µg 15µg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.014g N/A
Choline 79.9mg 80.9mg 0%
Tryptophan 0.197mg 0.234mg 0%
Threonine 0.719mg 0.676mg 0%
Isoleucine 0.754mg 0.811mg 0%
Leucine 1.335mg 1.329mg 0%
Lysine 1.561mg 1.457mg 0%
Methionine 0.56mg 0.472mg 0%
Phenylalanine 0.624mg 0.706mg 0%
Valine 0.8mg 0.786mg 0%
Histidine 0.374mg 0.341mg 0%
Omega-3 - EPA 0.168g 0.119g N/A
Omega-3 - DHA 0.132g 0.047g N/A
Omega-3 - DPA 0.034g 0g 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 Crayfish
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
39%
Crayfish
Minerals Daily Need Coverage Score
43%
Flatfish
77%
Crayfish

Comparison summary

Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 77mg)
Which food contains less Sodium?
Crayfish
Crayfish contains less Sodium (difference - 269mg)
Which food is lower in Saturated fat?
Crayfish
Crayfish is lower in Saturated fat (difference - 0.361g)
Which food is richer in minerals?
Crayfish
Crayfish is relatively richer in minerals
Which food is richer in vitamins?
Crayfish
Crayfish 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 ($)

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. Crayfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174207/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.