Flatfish vs. Fish sticks — In-Depth Nutrition Comparison

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What are the main differences between flatfish and fish sticks?

Flatfish is richer in selenium, vitamin D, phosphorus, and vitamin B12, while fish sticks are higher in vitamin E, vitamin B1, iron, and manganese.
Fish sticks' daily need coverage for vitamin E is 41% higher.
Fish sticks have 139 times less vitamin D than flatfish. Flatfish has 139IU of vitamin D, while fish sticks have 1IU.
Fish sticks are lower in cholesterol.
Fish sticks have a higher glycemic index (54) than flatfish (0).

We used Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, fish sticks, frozen, prepared 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

Fish sticks

Contains more CalciumCalcium	+56.3%
Contains more PhosphorusPhosphorus	+61.8%
Contains less SodiumSodium	-9.7%
Contains more SeleniumSelenium	+107.6%

Contains more MagnesiumMagnesium	+13.6%
Contains more IronIron	+265.2%
Contains more CopperCopper	+156.5%
Contains more ManganeseManganese	+970.6%

~equal in Potassium ~185mg

~equal in Zinc ~0.42mg

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

Fish sticks

Contains more Vitamin AVitamin A	+200%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B6Vitamin B6	+47.4%
Contains more Vitamin B12Vitamin B12	+36.5%
Contains more CholineCholine	+86.7%

Contains more Vitamin EVitamin E	+793.5%
Contains more Vitamin B1Vitamin B1	+369.2%
Contains more Vitamin B2Vitamin B2	+364%
Contains more Vitamin B3Vitamin B3	+20.2%
Contains more Vitamin B5Vitamin B5	+19.8%
Contains more Vitamin KVitamin K	+4600%
Contains more FolateFolate	+300%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.459g	7.824g	49%
Vitamin E	0.77mg	6.88mg	41%
Selenium	32.6µg	15.7µg	31%
Fats	2.37g	16.23g	21%
Vitamin D	3.5µg	0µg	18%
Vitamin D	139IU	1IU	17%
Phosphorus	309mg	191mg	17%
Saturated fat	0.542g	3.733g	15%
Vitamin B12	1.31µg	0.96µg	15%
Calories	86kcal	277kcal	10%
Cholesterol	56mg	28mg	9%
Starch	0g	20.46g	8%
Protein	15.24g	11.01g	8%
Vitamin B1	0.026mg	0.122mg	8%
Iron	0.23mg	0.84mg	8%
Vitamin B2	0.025mg	0.116mg	7%
Choline	79.9mg	42.8mg	7%
Manganese	0.017mg	0.182mg	7%
Carbs	0g	21.66g	7%
Monounsaturated fat	0.657g	3.193g	6%
Fiber	0g	1.5g	6%
Folate	6µg	24µg	5%
Vitamin K	0.1µg	4.7µg	4%
Copper	0.023mg	0.059mg	4%
Vitamin B6	0.115mg	0.078mg	3%
Vitamin B3	1.278mg	1.536mg	2%
Sodium	363mg	402mg	2%
Vitamin B5	0.227mg	0.272mg	1%
Vitamin A	12µg	4µg	1%
Calcium	25mg	16mg	1%
Magnesium	22mg	25mg	1%
Net carbs	0g	20.16g	N/A
Potassium	197mg	185mg	0%
Sugar	0g	1.65g	N/A
Zinc	0.39mg	0.42mg	0%
Trans fat	0.014g	0.124g	N/A
Tryptophan	0.197mg	0.122mg	0%
Threonine	0.719mg	0.372mg	0%
Isoleucine	0.754mg	0.429mg	0%
Leucine	1.335mg	0.852mg	0%
Lysine	1.561mg	0.795mg	0%
Methionine	0.56mg	0.296mg	0%
Phenylalanine	0.624mg	0.47mg	0%
Valine	0.8mg	0.5mg	0%
Histidine	0.374mg	0.23mg	0%
Fructose	0g	0.1g	0%
Omega-3 - EPA	0.168g	0.05g	N/A
Omega-3 - DHA	0.132g	0.088g	N/A
Omega-3 - ALA		0.236g	N/A
Omega-3 - DPA	0.034g	0.004g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.011g	N/A
Omega-6 - Eicosadienoic acid	0.006g	0.003g	N/A
Omega-6 - Linoleic acid		7.289g	N/A