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  6. Flatfish vs. Grouper fish

Flatfish vs. Grouper fish — In-Depth Nutrition Comparison

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Significant differences between flatfish and grouper fish

  • Flatfish has more vitamin B12, phosphorus, and vitamin B3; however, grouper fish is richer in vitamin B6, vitamin B5, potassium, iron, and selenium.
  • Flatfish covers your daily vitamin B12 needs 30% more than grouper fish.
  • Grouper fish has 7 times less sodium than flatfish. Flatfish has 363mg of sodium, while grouper fish has 53mg.

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

Infographic

Flatfish vs Grouper fish 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.
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 22% 8.1% 43% 33% 6.7% 13% 69% 6.9% 1.8% 199%
Contains more CopperCopper +15%
Contains more PhosphorusPhosphorus +90.7%
Contains more ManganeseManganese +21.4%
Contains more MagnesiumMagnesium +40.9%
Contains more PotassiumPotassium +145.2%
Contains more IronIron +287%
Contains more ZincZinc +23.1%
Contains less SodiumSodium -85.4%
Contains more SeleniumSelenium +12%
~equal in Calcium ~27mg

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% 14% 0% 0% 18% 1.2% 5.9% 45% 69% 75% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +308.3%
Contains more Vitamin B12Vitamin B12 +118.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +258.3%
Contains more Vitamin B1Vitamin B1 +169.2%
Contains more Vitamin B5Vitamin B5 +230.4%
Contains more Vitamin B6Vitamin B6 +160.9%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Flatfish Grouper fish DV% diff.
Vitamin B12 1.31µg 0.6µg 30%
Phosphorus 309mg 162mg 21%
Vitamin D 3.5µg 18%
Vitamin D 139IU 17%
Choline 79.9mg 15%
Vitamin B6 0.115mg 0.3mg 14%
Sodium 363mg 53mg 13%
Vitamin B5 0.227mg 0.75mg 10%
Potassium 197mg 483mg 8%
Iron 0.23mg 0.89mg 8%
Protein 15.24g 19.38g 8%
Selenium 32.6µg 36.5µg 7%
Vitamin B3 1.278mg 0.313mg 6%
Cholesterol 56mg 37mg 6%
Vitamin E 0.77mg 5%
Vitamin B1 0.026mg 0.07mg 4%
Vitamin A 12µg 43µg 3%
Vitamin B2 0.025mg 0.005mg 2%
Magnesium 22mg 31mg 2%
Fats 2.37g 1.02g 2%
Saturated fat 0.542g 0.233g 1%
Folate 6µg 9µg 1%
Zinc 0.39mg 0.48mg 1%
Monounsaturated fat 0.657g 0.202g 1%
Polyunsaturated fat 0.459g 0.321g 1%
Calories 86kcal 92kcal 0%
Calcium 25mg 27mg 0%
Copper 0.023mg 0.02mg 0%
Manganese 0.017mg 0.014mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.197mg 0.217mg 0%
Threonine 0.719mg 0.849mg 0%
Isoleucine 0.754mg 0.893mg 0%
Leucine 1.335mg 1.575mg 0%
Lysine 1.561mg 1.779mg 0%
Methionine 0.56mg 0.574mg 0%
Phenylalanine 0.624mg 0.756mg 0%
Valine 0.8mg 0.998mg 0%
Histidine 0.374mg 0.57mg 0%
Omega-3 - EPA 0.168g 0.027g N/A
Omega-3 - DHA 0.132g 0.22g N/A
Omega-3 - DPA 0.034g 0.01g 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
19% 79%
Protein: 19.38 g
Fats: 1.02 g
Carbs: 0 g
Water: 79.22 g
Other: 0.38 g
Contains more FatsFats +132.4%
Contains more OtherOther +236.8%
Contains more ProteinProtein +27.2%
~equal in Carbs ~0g
~equal in Water ~79.22g

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% 27% 42%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.202 g
Polyunsaturated fat: Poly. Fat 0.321 g
Contains more Mono. FatMonounsaturated fat +225.2%
Contains more Poly. FatPolyunsaturated fat +43%
Contains less Sat. FatSaturated fat -57%

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/171962/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.