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  6. Flatfish vs. Crayfish

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
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.
Flatfish
Flatfish
1
:
9
Crayfish
Crayfish
Contains more Phosphorus +14.4%
Contains more Calcium +140%
Contains more Iron +260.9%
Contains more Magnesium +50%
Contains more Potassium +50.3%
Contains less Sodium -74.1%
Contains more Zinc +351.3%
Contains more Copper +2878.3%
Contains more Manganese +2970.6%
Contains more Selenium +12.6%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Crayfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 32% 24% 116% 27% 13% 48% 229% 69% 201%
Contains more Phosphorus +14.4%
Contains more Calcium +140%
Contains more Iron +260.9%
Contains more Magnesium +50%
Contains more Potassium +50.3%
Contains less Sodium -74.1%
Contains more Zinc +351.3%
Contains more Copper +2878.3%
Contains more Manganese +2970.6%
Contains more Selenium +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.
Flatfish
Flatfish
2
:
9
Crayfish
Crayfish
Contains more Vitamin D +∞%
Contains more Vitamin B6 +51.3%
Contains more Vitamin A +35.1%
Contains more Vitamin E +94.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +78.4%
Contains more Vitamin B5 +155.5%
Contains more Folate +633.3%
Contains more Vitamin B12 +64.1%
Equal in Vitamin K - 0.1
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Crayfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 30% 0% 3% 13% 20% 43% 35% 18% 33% 269% 1%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +51.3%
Contains more Vitamin A +35.1%
Contains more Vitamin E +94.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +78.4%
Contains more Vitamin B5 +155.5%
Contains more Folate +633.3%
Contains more Vitamin B12 +64.1%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
2
:
2
Crayfish
Crayfish
Contains more Fats +97.5%
Contains more Other +107.8%
Equal in Protein - 16.77
Equal in Water - 79.37
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Crayfish
17% 79% 3%
Protein: 16.77 g
Fats: 1.2 g
Carbs: 0 g
Water: 79.37 g
Other: 2.66 g
Contains more Fats +97.5%
Contains more Other +107.8%
Equal in Protein - 16.77
Equal in Water - 79.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flatfish
Flatfish
2
:
1
Crayfish
Crayfish
Contains more Monounsaturated Fat +169.3%
Contains more Polyunsaturated fat +25.1%
Contains less Saturated Fat -66.6%
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Crayfish
23% 31% 46%
Saturated Fat: 0.181 g
Monounsaturated Fat: 0.244 g
Polyunsaturated fat: 0.367 g
Contains more Monounsaturated Fat +169.3%
Contains more Polyunsaturated fat +25.1%
Contains less Saturated 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 Opinion
Protein 15.24g 16.77g Crayfish
Fats 2.37g 1.2g Flatfish
Calories 86kcal 82kcal Flatfish
Calcium 25mg 60mg Crayfish
Iron 0.23mg 0.83mg Crayfish
Magnesium 22mg 33mg Crayfish
Phosphorus 309mg 270mg Flatfish
Potassium 197mg 296mg Crayfish
Sodium 363mg 94mg Crayfish
Zinc 0.39mg 1.76mg Crayfish
Copper 0.023mg 0.685mg Crayfish
Manganese 0.017mg 0.522mg Crayfish
Selenium 32.6µg 36.7µg Crayfish
Vitamin A 37IU 50IU Crayfish
Vitamin A RAE 12µg 15µg Crayfish
Vitamin E 0.77mg 1.5mg Crayfish
Vitamin D 139IU 0IU Flatfish
Vitamin D 3.5µg 0µg Flatfish
Vitamin C 0mg 0.9mg Crayfish
Vitamin B1 0.026mg 0.05mg Crayfish
Vitamin B2 0.025mg 0.085mg Crayfish
Vitamin B3 1.278mg 2.28mg Crayfish
Vitamin B5 0.227mg 0.58mg Crayfish
Vitamin B6 0.115mg 0.076mg Flatfish
Folate 6µg 44µg Crayfish
Vitamin B12 1.31µg 2.15µg Crayfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.197mg 0.234mg Crayfish
Threonine 0.719mg 0.676mg Flatfish
Isoleucine 0.754mg 0.811mg Crayfish
Leucine 1.335mg 1.329mg Flatfish
Lysine 1.561mg 1.457mg Flatfish
Methionine 0.56mg 0.472mg Flatfish
Phenylalanine 0.624mg 0.706mg Crayfish
Valine 0.8mg 0.786mg Flatfish
Histidine 0.374mg 0.341mg Flatfish
Cholesterol 56mg 133mg Flatfish
Trans Fat 0.014g Crayfish
Saturated Fat 0.542g 0.181g Crayfish
Omega-3 - DHA 0.132g 0.047g Flatfish
Omega-3 - EPA 0.168g 0.119g Flatfish
Omega-3 - DPA 0.034g 0g Flatfish
Monounsaturated Fat 0.657g 0.244g Flatfish
Polyunsaturated fat 0.459g 0.367g Flatfish
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Crayfish
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
31%
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.