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Flatfish vs. Grouper fish — In-Depth Nutrition Comparison

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Differences between flatfish and grouper fish

  • Flatfish has more vitamin B12, phosphorus, and vitamin B3, while grouper fish has more selenium, vitamin B6, vitamin B5, iron, and potassium.
  • Flatfish's daily need coverage for vitamin B12 is 26% higher.
  • Grouper fish contains 7 times less sodium than flatfish. Flatfish contains 363mg of sodium, while grouper fish contains 53mg.

The food types used in this comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, grouper, mixed species, cooked, dry heat.

Infographic

Flatfish vs Grouper fish 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 26% 6.3% 42% 43% 15% 14% 61% 6.9% 1.6% 255%
Contains more CalciumCalcium +19%
Contains more PhosphorusPhosphorus +116.1%
Contains more ManganeseManganese +41.7%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +141.1%
Contains more IronIron +395.7%
Contains more CopperCopper +95.7%
Contains more ZincZinc +30.8%
Contains less SodiumSodium -85.4%
Contains more SeleniumSelenium +43.6%

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% 17% 0% 0% 20% 1.4% 7.1% 52% 81% 86% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +316.7%
Contains more Vitamin B3Vitamin B3 +235.4%
Contains more Vitamin B12Vitamin B12 +89.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +316.7%
Contains more Vitamin B1Vitamin B1 +211.5%
Contains more Vitamin B5Vitamin B5 +283.3%
Contains more Vitamin B6Vitamin B6 +204.3%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Flatfish Grouper fish DV% diff.
Selenium 32.6µg 46.8µg 26%
Vitamin B12 1.31µg 0.69µg 26%
Phosphorus 309mg 143mg 24%
Protein 15.24g 24.84g 19%
Vitamin D 3.5µg 18%
Vitamin B6 0.115mg 0.35mg 18%
Vitamin D 139IU 17%
Choline 79.9mg 15%
Vitamin B5 0.227mg 0.87mg 13%
Sodium 363mg 53mg 13%
Iron 0.23mg 1.14mg 11%
Potassium 197mg 475mg 8%
Vitamin B3 1.278mg 0.381mg 6%
Vitamin B1 0.026mg 0.081mg 5%
Vitamin E 0.77mg 5%
Magnesium 22mg 37mg 4%
Vitamin A 12µg 50µg 4%
Cholesterol 56mg 47mg 3%
Calories 86kcal 118kcal 2%
Fats 2.37g 1.3g 2%
Copper 0.023mg 0.045mg 2%
Vitamin B2 0.025mg 0.006mg 1%
Zinc 0.39mg 0.51mg 1%
Folate 6µg 10µg 1%
Saturated fat 0.542g 0.299g 1%
Monounsaturated fat 0.657g 0.268g 1%
Calcium 25mg 21mg 0%
Manganese 0.017mg 0.012mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Polyunsaturated fat 0.459g 0.403g 0%
Tryptophan 0.197mg 0.278mg 0%
Threonine 0.719mg 1.089mg 0%
Isoleucine 0.754mg 1.145mg 0%
Leucine 1.335mg 2.019mg 0%
Lysine 1.561mg 2.282mg 0%
Methionine 0.56mg 0.735mg 0%
Phenylalanine 0.624mg 0.97mg 0%
Valine 0.8mg 1.28mg 0%
Histidine 0.374mg 0.731mg 0%
Omega-3 - EPA 0.168g 0.035g N/A
Omega-3 - DHA 0.132g 0.213g N/A
Omega-3 - DPA 0.034g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

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
25% 73%
Protein: 24.84 g
Fats: 1.3 g
Carbs: 0 g
Water: 73.36 g
Other: 0.5 g
Contains more FatsFats +82.3%
Contains more OtherOther +156%
Contains more ProteinProtein +63%
~equal in Carbs ~0g
~equal in Water ~73.36g

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
31% 28% 42%
Saturated fat: Sat. Fat 0.299 g
Monounsaturated fat: Mono. Fat 0.268 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains more Mono. FatMonounsaturated fat +145.1%
Contains more Poly. FatPolyunsaturated fat +13.9%
Contains less Sat. FatSaturated fat -44.8%

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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. Grouper fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171963/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.