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  6. Flatfish vs. Croaker

Flatfish vs. Croaker — In-Depth Nutrition Comparison

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Significant differences between Flatfish and Croaker

  • Flatfish has more Phosphorus, however, Croaker is richer in Vitamin B12, Vitamin B3, Selenium, Vitamin B6, Vitamin B5, Vitamin B2, and Iron.
  • Croaker covers your daily Vitamin B12 needs 33% more than Flatfish.
  • Flatfish contains less Cholesterol.

Specific food types used in this comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, croaker, Atlantic, cooked, breaded and fried.

Infographic

Flatfish vs Croaker 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
Croaker
Croaker
Contains more Phosphorus +42.4%
Contains more Calcium +28%
Contains more Iron +273.9%
Contains more Magnesium +90.9%
Contains more Potassium +72.6%
Contains more Zinc +33.3%
Contains more Copper +182.6%
Contains more Manganese +370.6%
Contains more Selenium +19%
Equal in Sodium - 348
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Contains more Phosphorus +42.4%
Contains more Calcium +28%
Contains more Iron +273.9%
Contains more Magnesium +90.9%
Contains more Potassium +72.6%
Contains more Zinc +33.3%
Contains more Copper +182.6%
Contains more Manganese +370.6%
Contains more Selenium +19%
Equal in Sodium - 348

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
3
:
8
Croaker
Croaker
Contains more Vitamin A +102.7%
Contains more Vitamin B1 +246.2%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +236.5%
Contains more Vitamin B5 +226%
Contains more Vitamin B6 +126.1%
Contains more Folate +466.7%
Contains more Vitamin B12 +60.3%
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%
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0%
Contains more Vitamin A +102.7%
Contains more Vitamin B1 +246.2%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +236.5%
Contains more Vitamin B5 +226%
Contains more Vitamin B6 +126.1%
Contains more Folate +466.7%
Contains more Vitamin B12 +60.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
1
:
4
Croaker
Croaker
Contains more Water +35.7%
Contains more Protein +19.4%
Contains more Fats +434.6%
Contains more Carbs +∞%
Contains more Other +43%
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Croaker
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Contains more Water +35.7%
Contains more Protein +19.4%
Contains more Fats +434.6%
Contains more Carbs +∞%
Contains more Other +43%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flatfish
Flatfish
1
:
2
Croaker
Croaker
Contains less Saturated Fat -84.4%
Contains more Monounsaturated Fat +709.7%
Contains more Polyunsaturated fat +535.5%
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Contains less Saturated Fat -84.4%
Contains more Monounsaturated Fat +709.7%
Contains more Polyunsaturated fat +535.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Croaker Opinion
Net carbs 0g 7.14g Croaker
Protein 15.24g 18.2g Croaker
Fats 2.37g 12.67g Croaker
Carbs 0g 7.54g Croaker
Calories 86kcal 221kcal Croaker
Fiber 0g 0.4g Croaker
Calcium 25mg 32mg Croaker
Iron 0.23mg 0.86mg Croaker
Magnesium 22mg 42mg Croaker
Phosphorus 309mg 217mg Flatfish
Potassium 197mg 340mg Croaker
Sodium 363mg 348mg Croaker
Zinc 0.39mg 0.52mg Croaker
Copper 0.023mg 0.065mg Croaker
Manganese 0.017mg 0.08mg Croaker
Selenium 32.6µg 38.8µg Croaker
Vitamin A 37IU 75IU Croaker
Vitamin A RAE 12µg 23µg Croaker
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin B1 0.026mg 0.09mg Croaker
Vitamin B2 0.025mg 0.13mg Croaker
Vitamin B3 1.278mg 4.3mg Croaker
Vitamin B5 0.227mg 0.74mg Croaker
Vitamin B6 0.115mg 0.26mg Croaker
Folate 6µg 34µg Croaker
Vitamin B12 1.31µg 2.1µg Croaker
Vitamin K 0.1µg Flatfish
Tryptophan 0.197mg 0.208mg Croaker
Threonine 0.719mg 0.788mg Croaker
Isoleucine 0.754mg 0.847mg Croaker
Leucine 1.335mg 1.48mg Croaker
Lysine 1.561mg 1.571mg Croaker
Methionine 0.56mg 0.525mg Flatfish
Phenylalanine 0.624mg 0.742mg Croaker
Valine 0.8mg 0.947mg Croaker
Histidine 0.374mg 0.525mg Croaker
Cholesterol 56mg 84mg Flatfish
Trans Fat 0.014g Croaker
Saturated Fat 0.542g 3.476g Flatfish
Omega-3 - DHA 0.132g 0.089g Flatfish
Omega-3 - EPA 0.168g 0.113g Flatfish
Omega-3 - DPA 0.034g 0.079g Croaker
Monounsaturated Fat 0.657g 5.32g Croaker
Polyunsaturated fat 0.459g 2.917g Croaker
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Croaker
Low Fats diet ok
Low Carbs diet ok
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
44%
Croaker
Minerals Daily Need Coverage Score
43%
Flatfish
50%
Croaker

Comparison summary

Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 2.934g)
Which food is lower in Sugar?
Croaker
Croaker is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Croaker
Croaker contains less Sodium (difference - 15mg)
Which food is richer in minerals?
Croaker
Croaker is relatively richer in minerals
Which food is richer in vitamins?
Croaker
Croaker is relatively richer in vitamins
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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.