Flatfish vs. Sardines — In-Depth Nutrition Comparison
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What are the differences between flatfish and sardines?
- The amount of vitamin B12, selenium, calcium, iron, phosphorus, vitamin B3, copper, vitamin B2, and vitamin D in sardines is higher than in flatfish.
- Sardines' daily need coverage for vitamin B12 is 318% more.
- Flatfish has less cholesterol.
We used Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.
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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.
| Contains more MagnesiumMagnesium | +77.3% |
| Contains more CalciumCalcium | +1428% |
| Contains more PotassiumPotassium | +101.5% |
| Contains more IronIron | +1169.6% |
| Contains more CopperCopper | +708.7% |
| Contains more ZincZinc | +235.9% |
| Contains more PhosphorusPhosphorus | +58.6% |
| Contains less SodiumSodium | -15.4% |
| Contains more ManganeseManganese | +535.3% |
| Contains more SeleniumSelenium | +61.7% |
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.
| Contains more Vitamin AVitamin A | +166.7% |
| Contains more Vitamin EVitamin E | +164.9% |
| Contains more Vitamin DVitamin D | +37.1% |
| Contains more Vitamin B1Vitamin B1 | +207.7% |
| Contains more Vitamin B2Vitamin B2 | +808% |
| Contains more Vitamin B3Vitamin B3 | +310.4% |
| Contains more Vitamin B5Vitamin B5 | +182.8% |
| Contains more Vitamin B6Vitamin B6 | +45.2% |
| Contains more Vitamin B12Vitamin B12 | +582.4% |
| Contains more Vitamin KVitamin K | +2500% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.31µg | 8.94µg | 318% |
| Selenium | 32.6µg | 52.7µg | 37% |
| Calcium | 25mg | 382mg | 36% |
| Iron | 0.23mg | 2.92mg | 34% |
| Polyunsaturated fat | 0.459g | 5.148g | 31% |
| Cholesterol | 56mg | 142mg | 29% |
| Phosphorus | 309mg | 490mg | 26% |
| Vitamin B3 | 1.278mg | 5.245mg | 25% |
| Protein | 15.24g | 24.62g | 19% |
| Copper | 0.023mg | 0.186mg | 18% |
| Vitamin B2 | 0.025mg | 0.227mg | 16% |
| Fats | 2.37g | 11.45g | 14% |
| Vitamin E | 0.77mg | 2.04mg | 8% |
| Vitamin B5 | 0.227mg | 0.642mg | 8% |
| Monounsaturated fat | 0.657g | 3.869g | 8% |
| Zinc | 0.39mg | 1.31mg | 8% |
| Vitamin D | 3.5µg | 4.8µg | 7% |
| Vitamin D | 139IU | 193IU | 7% |
| Potassium | 197mg | 397mg | 6% |
| Calories | 86kcal | 208kcal | 6% |
| Vitamin B1 | 0.026mg | 0.08mg | 5% |
| Saturated fat | 0.542g | 1.528g | 4% |
| Vitamin B6 | 0.115mg | 0.167mg | 4% |
| Manganese | 0.017mg | 0.108mg | 4% |
| Magnesium | 22mg | 39mg | 4% |
| Vitamin K | 0.1µg | 2.6µg | 2% |
| Vitamin A | 12µg | 32µg | 2% |
| Sodium | 363mg | 307mg | 2% |
| Folate | 6µg | 10µg | 1% |
| Choline | 79.9mg | 75mg | 1% |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.197mg | 0.276mg | 0% |
| Threonine | 0.719mg | 1.079mg | 0% |
| Isoleucine | 0.754mg | 1.134mg | 0% |
| Leucine | 1.335mg | 2.001mg | 0% |
| Lysine | 1.561mg | 2.26mg | 0% |
| Methionine | 0.56mg | 0.729mg | 0% |
| Phenylalanine | 0.624mg | 0.961mg | 0% |
| Valine | 0.8mg | 1.268mg | 0% |
| Histidine | 0.374mg | 0.725mg | 0% |
| Omega-3 - EPA | 0.168g | 0.473g | N/A |
| Omega-3 - DHA | 0.132g | 0.509g | N/A |
| Omega-3 - DPA | 0.034g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +36.1% |
| Contains more ProteinProtein | +61.5% |
| Contains more FatsFats | +383.1% |
| Contains more OtherOther | +237.5% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -64.5% |
| Contains more Mono. FatMonounsaturated fat | +488.9% |
| Contains more Poly. FatPolyunsaturated fat | +1021.6% |
