Flatfish vs. Sea bass — In-Depth Nutrition Comparison

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What are the differences between flatfish and sea bass?

Flatfish is higher in phosphorus; however, sea bass is richer in vitamin B12, selenium, protein, vitamin B6, vitamin B5, iron, and vitamin B3.
Sea bass's daily need coverage for vitamin B12 is 129% more.
Sea bass contains 4 times less sodium than flatfish. Flatfish contains 363mg of sodium, while sea bass contains 88mg.

We used Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, bass, striped, cooked, dry heat types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Flatfish

Sea bass

Contains more CalciumCalcium	+31.6%
Contains more PhosphorusPhosphorus	+21.7%

Contains more MagnesiumMagnesium	+131.8%
Contains more PotassiumPotassium	+66.5%
Contains more IronIron	+369.6%
Contains more CopperCopper	+73.9%
Contains more ZincZinc	+30.8%
Contains less SodiumSodium	-75.8%
Contains more ManganeseManganese	+11.8%
Contains more SeleniumSelenium	+43.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Flatfish

Sea bass

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

Contains more Vitamin AVitamin A	+158.3%
Contains more Vitamin B1Vitamin B1	+342.3%
Contains more Vitamin B2Vitamin B2	+48%
Contains more Vitamin B3Vitamin B3	+100.2%
Contains more Vitamin B5Vitamin B5	+281.1%
Contains more Vitamin B6Vitamin B6	+200.9%
Contains more Vitamin B12Vitamin B12	+236.6%
Contains more FolateFolate	+66.7%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.31µg	4.41µg	129%
Selenium	32.6µg	46.8µg	26%
Vitamin D	3.5µg		18%
Vitamin B6	0.115mg	0.346mg	18%
Vitamin D*	139 IU		17%
Cholesterol	56mg	103mg	16%
Protein	15.24g	22.73g	15%
Choline	79.9mg		15%
Vitamin B5	0.227mg	0.865mg	13%
Sodium	363mg	88mg	12%
Iron	0.23mg	1.08mg	11%
Phosphorus	309mg	254mg	8%
Vitamin B3	1.278mg	2.558mg	8%
Magnesium	22mg	51mg	7%
Vitamin B1	0.026mg	0.115mg	7%
Vitamin E	0.77mg		5%
Potassium	197mg	328mg	4%
Polyunsaturated fat	0.459g	1.005g	4%
Calories	86kcal	124kcal	2%
Copper	0.023mg	0.04mg	2%
Vitamin A	12µg	31µg	2%
Fats	2.37g	2.99g	1%
Calcium	25mg	19mg	1%
Zinc	0.39mg	0.51mg	1%
Vitamin B2	0.025mg	0.037mg	1%
Folate	6µg	10µg	1%
Protein per 100 calories	18g	18g	N/A
Calories per 10 g protein	56kcal	55kcal	N/A
Weight per 100 calories	116g	81g	N/A
Unsaturated / Saturated Fat ratio	2.1	2.8	N/A
Manganese	0.017mg	0.019mg	0%
Vitamin K	0.1µg		0%
Trans fat	0.014g		N/A
Saturated fat	0.542g	0.65g	0%
Monounsaturated fat	0.657g	0.846g	0%
Tryptophan	0.197mg	0.255mg	0%
Threonine	0.719mg	0.997mg	0%
Isoleucine	0.754mg	1.047mg	0%
Leucine	1.335mg	1.848mg	0%
Lysine	1.561mg	2.088mg	0%
Methionine	0.56mg	0.673mg	0%
Phenylalanine	0.624mg	0.887mg	0%
Valine	0.8mg	1.171mg	0%
Histidine	0.374mg	0.669mg	0%
Omega-3 (EPA)	0.168g	0.217g	N/A
Omega-3 (DHA)	0.132g	0.75g	N/A
Omega-3 (DPA)	0.034g		N/A
Omega-6 (Eicosadienoic acid)	0.006g		N/A