Flatfish vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between flatfish and mackerel?

Mackerel has more vitamin B12, vitamin B3, selenium, vitamin B2, vitamin B6, magnesium, iron, and vitamin B5 than flatfish.
Mackerel's daily need coverage for vitamin B12 is 737% higher.
Mackerel has 4 times less sodium than flatfish. Flatfish has 363mg of sodium, while mackerel has 83mg.

We used Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, mackerel, Atlantic, cooked, dry heat types in this comparison.

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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.

Flatfish

Mackerel

Contains more CalciumCalcium

+66.7%

Contains more MagnesiumMagnesium	+340.9%
Contains more PotassiumPotassium	+103.6%
Contains more IronIron	+582.6%
Contains more CopperCopper	+308.7%
Contains more ZincZinc	+141%
Contains less SodiumSodium	-77.1%
Contains more ManganeseManganese	+17.6%
Contains more SeleniumSelenium	+58.3%

~equal in Phosphorus ~278mg

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

Mackerel

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+200%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+350%
Contains more Vitamin B1Vitamin B1	+511.5%
Contains more Vitamin B2Vitamin B2	+1548%
Contains more Vitamin B3Vitamin B3	+436%
Contains more Vitamin B5Vitamin B5	+336.1%
Contains more Vitamin B6Vitamin B6	+300%
Contains more Vitamin B12Vitamin B12	+1350.4%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.31µg	19µg	737%
Selenium	32.6µg	51.6µg	35%
Vitamin B3	1.278mg	6.85mg	35%
Vitamin B2	0.025mg	0.412mg	30%
Vitamin B6	0.115mg	0.46mg	27%
Polyunsaturated fat	0.459g	4.3g	26%
Fats	2.37g	17.81g	24%
Vitamin D	3.5µg		18%
Magnesium	22mg	97mg	18%
Protein	15.24g	23.85g	17%
Vitamin D*	139 IU		17%
Iron	0.23mg	1.57mg	17%
Saturated fat	0.542g	4.176g	17%
Monounsaturated fat	0.657g	7.006g	16%
Vitamin B5	0.227mg	0.99mg	15%
Choline	79.9mg		15%
Sodium	363mg	83mg	12%
Vitamin B1	0.026mg	0.159mg	11%
Calories	86kcal	262kcal	9%
Copper	0.023mg	0.094mg	8%
Cholesterol	56mg	75mg	6%
Potassium	197mg	401mg	6%
Zinc	0.39mg	0.94mg	5%
Vitamin A	12µg	54µg	5%
Vitamin E	0.77mg		5%
Phosphorus	309mg	278mg	4%
Calcium	25mg	15mg	1%
Folate	6µg	2µg	1%
Protein per 100 calories	18g	9.1g	N/A
Calories per 10 g protein	56kcal	110kcal	N/A
Weight per 100 calories	116g	38g	N/A
Unsaturated / Saturated Fat ratio	2.1	2.7	N/A
Vitamin C	0mg	0.4mg	0%
Manganese	0.017mg	0.02mg	0%
Vitamin K	0.1µg		0%
Trans fat	0.014g		N/A
Tryptophan	0.197mg	0.267mg	0%
Threonine	0.719mg	1.045mg	0%
Isoleucine	0.754mg	1.099mg	0%
Leucine	1.335mg	1.938mg	0%
Lysine	1.561mg	2.19mg	0%
Methionine	0.56mg	0.706mg	0%
Phenylalanine	0.624mg	0.931mg	0%
Valine	0.8mg	1.228mg	0%
Histidine	0.374mg	0.702mg	0%
Omega-3 - EPA	0.168g	0.504g	N/A
Omega-3 - DHA	0.132g	0.699g	N/A
Omega-3 - DPA	0.034g	0.106g	N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A