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Flatfish vs. Drum fish — In-Depth Nutrition Comparison

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The main differences between flatfish and drum fish

  • Flatfish is richer in selenium and phosphorus, yet drum fish is richer in vitamin B12, manganese, copper, vitamin B6, vitamin B2, vitamin B5, and iron.
  • Daily need coverage for vitamin B12 for drum fish is 42% higher.
  • Flatfish contains 4 times more sodium than drum fish. Flatfish contains 363mg of sodium, while drum fish contains 96mg.

Food types used in this article are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, drum, freshwater, cooked, dry heat.

Infographic

Flatfish vs Drum fish 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 27% 23% 31% 43% 99% 23% 99% 13% 117% 88%
Contains more PhosphorusPhosphorus +33.8%
Contains more SeleniumSelenium +101.2%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +208%
Contains more PotassiumPotassium +79.2%
Contains more IronIron +400%
Contains more CopperCopper +1191.3%
Contains more ZincZinc +117.9%
Contains less SodiumSodium -73.6%
Contains more ManganeseManganese +5176.5%

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 3.3% 20% 0% 0% 20% 48% 54% 52% 80% 289% 0% 13% 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 +391.7%
Contains more Vitamin B1Vitamin B1 +211.5%
Contains more Vitamin B2Vitamin B2 +728%
Contains more Vitamin B3Vitamin B3 +123.9%
Contains more Vitamin B5Vitamin B5 +281.1%
Contains more Vitamin B6Vitamin B6 +200.9%
Contains more Vitamin B12Vitamin B12 +76.3%
Contains more FolateFolate +183.3%

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
22% 6% 71%
Protein: 22.49 g
Fats: 6.32 g
Carbs: 0 g
Water: 70.94 g
Other: 0.25 g
Contains more WaterWater +14.3%
Contains more OtherOther +412%
Contains more ProteinProtein +47.6%
Contains more FatsFats +166.7%
~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
25% 49% 26%
Saturated fat: Sat. Fat 1.434 g
Monounsaturated fat: Mono. Fat 2.807 g
Polyunsaturated fat: Poly. Fat 1.479 g
Contains less Sat. FatSaturated fat -62.2%
Contains more Mono. FatMonounsaturated fat +327.2%
Contains more Poly. FatPolyunsaturated fat +222.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flatfish Drum fish
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 Drum fish DV% diff.
Vitamin B12 1.31µg 2.31µg 42%
Manganese 0.017mg 0.897mg 38%
Selenium 32.6µg 16.2µg 30%
Copper 0.023mg 0.297mg 30%
Vitamin B6 0.115mg 0.346mg 18%
Vitamin D 3.5µg 18%
Vitamin D 139IU 17%
Choline 79.9mg 15%
Protein 15.24g 22.49g 15%
Vitamin B2 0.025mg 0.207mg 14%
Vitamin B5 0.227mg 0.865mg 13%
Sodium 363mg 96mg 12%
Iron 0.23mg 1.15mg 12%
Phosphorus 309mg 231mg 11%
Vitamin B3 1.278mg 2.862mg 10%
Cholesterol 56mg 82mg 9%
Polyunsaturated fat 0.459g 1.479g 7%
Fats 2.37g 6.32g 6%
Vitamin A 12µg 59µg 5%
Vitamin E 0.77mg 5%
Potassium 197mg 353mg 5%
Calcium 25mg 77mg 5%
Vitamin B1 0.026mg 0.081mg 5%
Monounsaturated fat 0.657g 2.807g 5%
Zinc 0.39mg 0.85mg 4%
Magnesium 22mg 38mg 4%
Saturated fat 0.542g 1.434g 4%
Calories 86kcal 153kcal 3%
Folate 6µg 17µg 3%
Vitamin C 0mg 1mg 1%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.197mg 0.252mg 0%
Threonine 0.719mg 0.986mg 0%
Isoleucine 0.754mg 1.036mg 0%
Leucine 1.335mg 1.828mg 0%
Lysine 1.561mg 2.065mg 0%
Methionine 0.56mg 0.666mg 0%
Phenylalanine 0.624mg 0.878mg 0%
Valine 0.8mg 1.159mg 0%
Histidine 0.374mg 0.662mg 0%
Omega-3 - EPA 0.168g 0.295g N/A
Omega-3 - DHA 0.132g 0.368g N/A
Omega-3 - DPA 0.034g 0.185g 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 Drum fish
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
44%
Drum fish
Minerals Daily Need Coverage Score
43%
Flatfish
56%
Drum fish

Comparison summary

Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated fat?
Flatfish
Flatfish is lower in Saturated fat (difference - 0.892g)
Which food is lower in Sugar?
Drum fish
Drum fish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Drum fish
Drum fish contains less Sodium (difference - 267mg)
Which food is richer in minerals?
Drum fish
Drum fish is relatively richer in minerals
Which food is richer in vitamins?
Drum fish
Drum fish 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. Drum fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171993/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.