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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.

Infographic

Flatfish vs Fish sticks infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 4.8% 16% 32% 20% 11% 82% 52% 24% 86%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.3% 138% 0% 31% 27% 29% 16% 18% 120% 12% 18% 23%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
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 ProteinProtein +38.4%
Contains more WaterWater +63.9%
Contains more FatsFats +584.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
25% 22% 53%
Saturated fat: Sat. Fat 3.733 g
Monounsaturated fat: Mono. Fat 3.193 g
Polyunsaturated fat: Poly. Fat 7.824 g
Contains less Sat. FatSaturated fat -85.5%
Contains more Mono. FatMonounsaturated fat +386%
Contains more Poly. FatPolyunsaturated 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Fish sticks
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
28%
Flatfish
33%
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.