Flatfish vs. Eel — In-Depth Nutrition Comparison

Compare

A recap on the differences between flatfish and eels

Flatfish is higher in selenium, yet eels are higher in vitamin A, vitamin B12, vitamin B3, zinc, vitamin B1, and iron.
Eels cover your daily vitamin A needs 75% more than flatfish.
Flatfish contains 6 times more sodium than eels. While flatfish contains 363mg of sodium, eels contain only 65mg.

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

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

Eel

Contains more PhosphorusPhosphorus	+11.6%
Contains more SeleniumSelenium	+292.8%

Contains more MagnesiumMagnesium	+18.2%
Contains more PotassiumPotassium	+77.2%
Contains more IronIron	+178.3%
Contains more CopperCopper	+26.1%
Contains more ZincZinc	+433.3%
Contains less SodiumSodium	-82.1%
Contains more ManganeseManganese	+135.3%

~equal in Calcium ~26mg

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

Eel

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+49.4%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+9375%
Contains more Vitamin B1Vitamin B1	+603.8%
Contains more Vitamin B2Vitamin B2	+104%
Contains more Vitamin B3Vitamin B3	+251.1%
Contains more Vitamin B5Vitamin B5	+23.3%
Contains more Vitamin B12Vitamin B12	+120.6%
Contains more FolateFolate	+183.3%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	12µg	1137µg	125%
Vitamin B12	1.31µg	2.89µg	66%
Selenium	32.6µg	8.3µg	44%
Cholesterol	56mg	161mg	35%
Monounsaturated fat	0.657g	9.218g	21%
Vitamin B3	1.278mg	4.487mg	20%
Fats	2.37g	14.95g	19%
Vitamin D	3.5µg		18%
Protein	15.24g	23.65g	17%
Vitamin D*	139 IU		17%
Zinc	0.39mg	2.08mg	15%
Choline	79.9mg		15%
Sodium	363mg	65mg	13%
Vitamin B1	0.026mg	0.183mg	13%
Saturated fat	0.542g	3.023g	11%
Calories	86kcal	236kcal	8%
Iron	0.23mg	0.64mg	5%
Phosphorus	309mg	277mg	5%
Vitamin E	0.77mg		5%
Polyunsaturated fat	0.459g	1.214g	5%
Potassium	197mg	349mg	4%
Vitamin B6	0.115mg	0.077mg	3%
Folate	6µg	17µg	3%
Vitamin C	0mg	1.8mg	2%
Vitamin B2	0.025mg	0.051mg	2%
Magnesium	22mg	26mg	1%
Copper	0.023mg	0.029mg	1%
Manganese	0.017mg	0.04mg	1%
Vitamin B5	0.227mg	0.28mg	1%
Protein per 100 calories	18g	10g	N/A
Calories per 10 g protein	56kcal	100kcal	N/A
Weight per 100 calories	116g	42g	N/A
Unsaturated / Saturated Fat ratio	2.1	3.5	N/A
Calcium	25mg	26mg	0%
Vitamin K	0.1µg		0%
Trans fat	0.014g		N/A
Tryptophan	0.197mg	0.265mg	0%
Threonine	0.719mg	1.037mg	0%
Isoleucine	0.754mg	1.09mg	0%
Leucine	1.335mg	1.922mg	0%
Lysine	1.561mg	2.171mg	0%
Methionine	0.56mg	0.7mg	0%
Phenylalanine	0.624mg	0.923mg	0%
Valine	0.8mg	1.218mg	0%
Histidine	0.374mg	0.696mg	0%
Omega-3 - EPA	0.168g	0.108g	N/A
Omega-3 - DHA	0.132g	0.081g	N/A
Omega-3 - DPA	0.034g	0.095g	N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A