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.
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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 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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +51.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +35.1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 86kcal | 82kcal |
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| Protein | 15.24g | 16.77g |
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| Fats | 2.37g | 1.2g |
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| Vitamin C | 0mg | 0.9mg |
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| Cholesterol | 56mg | 133mg |
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| Vitamin D | 139IU | 0IU |
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| Magnesium | 22mg | 33mg |
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| Calcium | 25mg | 60mg |
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| Potassium | 197mg | 296mg |
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| Iron | 0.23mg | 0.83mg |
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| Copper | 0.023mg | 0.685mg |
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| Zinc | 0.39mg | 1.76mg |
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| Phosphorus | 309mg | 270mg |
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| Sodium | 363mg | 94mg |
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| Vitamin A | 37IU | 50IU |
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| Vitamin A | 12µg | 15µg |
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| Vitamin E | 0.77mg | 1.5mg |
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| Vitamin D | 3.5µg | 0µg |
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| Manganese | 0.017mg | 0.522mg |
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| Selenium | 32.6µg | 36.7µg |
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| Vitamin B1 | 0.026mg | 0.05mg |
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| Vitamin B2 | 0.025mg | 0.085mg |
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| Vitamin B3 | 1.278mg | 2.28mg |
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| Vitamin B5 | 0.227mg | 0.58mg |
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| Vitamin B6 | 0.115mg | 0.076mg |
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| Vitamin B12 | 1.31µg | 2.15µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Folate | 6µg | 44µg |
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| Trans Fat | 0.014g |
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| Choline | 79.9mg | 80.9mg |
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| Saturated Fat | 0.542g | 0.181g |
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| Monounsaturated Fat | 0.657g | 0.244g |
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| Polyunsaturated fat | 0.459g | 0.367g |
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| Tryptophan | 0.197mg | 0.234mg |
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| Threonine | 0.719mg | 0.676mg |
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| Isoleucine | 0.754mg | 0.811mg |
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| Leucine | 1.335mg | 1.329mg |
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| Lysine | 1.561mg | 1.457mg |
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| Methionine | 0.56mg | 0.472mg |
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| Phenylalanine | 0.624mg | 0.706mg |
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| Valine | 0.8mg | 0.786mg |
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| Histidine | 0.374mg | 0.341mg |
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| Omega-3 - EPA | 0.168g | 0.119g |
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| Omega-3 - DHA | 0.132g | 0.047g |
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| Omega-3 - DPA | 0.034g | 0g |
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| Omega-6 - Eicosadienoic acid | 0.006g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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
32%
39%
Minerals Daily Need Coverage Score
43%
77%
Comparison summary
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 77mg)
Which food contains less Sodium?
Crayfish contains less Sodium (difference - 269mg)
Which food is lower in Saturated Fat?
Crayfish is lower in Saturated Fat (difference - 0.361g)
Which food is richer in minerals?
Crayfish is relatively richer in minerals
Which food is richer in vitamins?
Crayfish is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)