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  6. Flatfish vs. Fish sticks

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.

We used Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, fish sticks, frozen, prepared types in this comparison.

Infographic

Flatfish vs Fish sticks 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
Flatfish
5
:
5
Fish sticks
Fish sticks
Contains more Calcium +56.3%
Contains more Phosphorus +61.8%
Contains more Selenium +107.6%
Contains more Iron +265.2%
Contains more Magnesium +13.6%
Contains more Copper +156.5%
Contains more Manganese +970.6%
Equal in Potassium - 185
Equal in Zinc - 0.42
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Fish sticks
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 32% 18% 82% 17% 53% 12% 20% 24% 86%
Contains more Calcium +56.3%
Contains more Phosphorus +61.8%
Contains more Selenium +107.6%
Contains more Iron +265.2%
Contains more Magnesium +13.6%
Contains more Copper +156.5%
Contains more Manganese +970.6%
Equal in Potassium - 185
Equal in Zinc - 0.42

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
Flatfish
4
:
7
Fish sticks
Fish sticks
Contains more Vitamin A +105.6%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +47.4%
Contains more Vitamin B12 +36.5%
Contains more Vitamin E +793.5%
Contains more Vitamin B1 +369.2%
Contains more Vitamin B2 +364%
Contains more Vitamin B3 +20.2%
Contains more Vitamin B5 +19.8%
Contains more Folate +300%
Contains more Vitamin K +4600%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Fish sticks
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 138% 0% 0% 31% 27% 29% 17% 18% 18% 120% 12%
Contains more Vitamin A +105.6%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +47.4%
Contains more Vitamin B12 +36.5%
Contains more Vitamin E +793.5%
Contains more Vitamin B1 +369.2%
Contains more Vitamin B2 +364%
Contains more Vitamin B3 +20.2%
Contains more Vitamin B5 +19.8%
Contains more Folate +300%
Contains more Vitamin K +4600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
2
:
3
Fish sticks
Fish sticks
Contains more Protein +38.4%
Contains more Water +63.9%
Contains more Fats +584.8%
Contains more Carbs +∞%
Contains more Other +25%
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Fish sticks
11% 16% 22% 50%
Protein: 11.01 g
Fats: 16.23 g
Carbs: 21.66 g
Water: 49.5 g
Other: 1.6 g
Contains more Protein +38.4%
Contains more Water +63.9%
Contains more Fats +584.8%
Contains more Carbs +∞%
Contains more Other +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flatfish
Flatfish
1
:
2
Fish sticks
Fish sticks
Contains less Saturated Fat -85.5%
Contains more Monounsaturated Fat +386%
Contains more Polyunsaturated fat +1604.6%
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Fish sticks
25% 22% 53%
Saturated Fat: 3.733 g
Monounsaturated Fat: 3.193 g
Polyunsaturated fat: 7.824 g
Contains less Saturated Fat -85.5%
Contains more Monounsaturated Fat +386%
Contains more Polyunsaturated fat +1604.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flatfish Fish sticks
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flatfish Fish sticks Opinion
Net carbs 0g 20.16g Fish sticks
Protein 15.24g 11.01g Flatfish
Fats 2.37g 16.23g Fish sticks
Carbs 0g 21.66g Fish sticks
Calories 86kcal 277kcal Fish sticks
Starch 0g 20.46g Fish sticks
Fructose 0g 0.1g Fish sticks
Sugar 0g 1.65g Flatfish
Fiber 0g 1.5g Fish sticks
Calcium 25mg 16mg Flatfish
Iron 0.23mg 0.84mg Fish sticks
Magnesium 22mg 25mg Fish sticks
Phosphorus 309mg 191mg Flatfish
Potassium 197mg 185mg Flatfish
Sodium 363mg 402mg Flatfish
Zinc 0.39mg 0.42mg Fish sticks
Copper 0.023mg 0.059mg Fish sticks
Manganese 0.017mg 0.182mg Fish sticks
Selenium 32.6µg 15.7µg Flatfish
Vitamin A 37IU 18IU Flatfish
Vitamin A RAE 12µg 4µg Flatfish
Vitamin E 0.77mg 6.88mg Fish sticks
Vitamin D 139IU 1IU Flatfish
Vitamin D 3.5µg 0µg Flatfish
Vitamin B1 0.026mg 0.122mg Fish sticks
Vitamin B2 0.025mg 0.116mg Fish sticks
Vitamin B3 1.278mg 1.536mg Fish sticks
Vitamin B5 0.227mg 0.272mg Fish sticks
Vitamin B6 0.115mg 0.078mg Flatfish
Folate 6µg 24µg Fish sticks
Vitamin B12 1.31µg 0.96µg Flatfish
Vitamin K 0.1µg 4.7µg Fish sticks
Tryptophan 0.197mg 0.122mg Flatfish
Threonine 0.719mg 0.372mg Flatfish
Isoleucine 0.754mg 0.429mg Flatfish
Leucine 1.335mg 0.852mg Flatfish
Lysine 1.561mg 0.795mg Flatfish
Methionine 0.56mg 0.296mg Flatfish
Phenylalanine 0.624mg 0.47mg Flatfish
Valine 0.8mg 0.5mg Flatfish
Histidine 0.374mg 0.23mg Flatfish
Cholesterol 56mg 28mg Fish sticks
Trans Fat 0.014g 0.124g Flatfish
Saturated Fat 0.542g 3.733g Flatfish
Omega-3 - DHA 0.132g 0.088g Flatfish
Omega-3 - EPA 0.168g 0.05g Flatfish
Omega-3 - DPA 0.034g 0.004g Flatfish
Monounsaturated Fat 0.657g 3.193g Fish sticks
Polyunsaturated fat 0.459g 7.824g Fish sticks
Omega-6 - Eicosadienoic acid 0.006g 0.003g Flatfish
Omega-6 - Linoleic acid 7.289g Fish sticks
Omega-6 - Gamma-linoleic acid 0.011g Fish sticks
Omega-3 - ALA 0.236g Fish sticks
Omega-3 - Eicosatrienoic acid 0.001g Fish sticks

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Fish sticks
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Flatfish
34%
Fish sticks
Minerals Daily Need Coverage Score
43%
Flatfish
35%
Fish sticks

Comparison summary

Which food is lower in Sugar?
Flatfish
Flatfish is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 3.191g)
Which food is lower in glycemic index?
Flatfish
Flatfish is lower in glycemic index (difference - 54)
Which food is lower in Cholesterol?
Fish sticks
Fish sticks is lower in Cholesterol (difference - 28mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/nutrients
  2. Fish sticks - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174195/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.