Flatfish vs. Haddock — In-Depth Nutrition Comparison

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Summary of differences between flatfish and haddock

Flatfish has more vitamin D; however, haddock is higher in vitamin B12, vitamin B3, vitamin B6, and vitamin B5.
Haddock covers your daily need for vitamin B12, 34% more than flatfish.
Flatfish has 6 times more vitamin D than haddock. While flatfish has 139IU of vitamin D, haddock has only 23IU.
Haddock has less sodium.

These are the specific foods used in this comparison Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, haddock, cooked, dry heat.

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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

Haddock

Contains more CalciumCalcium	+78.6%
Contains more ManganeseManganese	+30.8%

Contains more MagnesiumMagnesium	+18.2%
Contains more PotassiumPotassium	+78.2%
Contains more CopperCopper	+13%
Contains less SodiumSodium	-28.1%

~equal in Iron ~0.21mg

~equal in Zinc ~0.4mg

~equal in Phosphorus ~278mg

~equal in Selenium ~31.7µg

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

Haddock

Contains more Vitamin EVitamin E	+40%
Contains more Vitamin DVitamin D	+483.3%
Contains more Vitamin B1Vitamin B1	+13%

Contains more Vitamin AVitamin A	+75%
Contains more Vitamin B2Vitamin B2	+176%
Contains more Vitamin B3Vitamin B3	+222.3%
Contains more Vitamin B5Vitamin B5	+117.6%
Contains more Vitamin B6Vitamin B6	+184.3%
Contains more Vitamin B12Vitamin B12	+62.6%
Contains more FolateFolate	+116.7%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0.1µg

~equal in Choline ~79.6mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.31µg	2.13µg	34%
Vitamin B3	1.278mg	4.119mg	18%
Vitamin B6	0.115mg	0.327mg	16%
Vitamin D	139IU	23IU	15%
Vitamin D	3.5µg	0.6µg	15%
Protein	15.24g	19.99g	10%
Vitamin B5	0.227mg	0.494mg	5%
Potassium	197mg	351mg	5%
Sodium	363mg	261mg	4%
Phosphorus	309mg	278mg	4%
Cholesterol	56mg	66mg	3%
Vitamin B2	0.025mg	0.069mg	3%
Fats	2.37g	0.55g	3%
Polyunsaturated fat	0.459g	0.204g	2%
Saturated fat	0.542g	0.111g	2%
Folate	6µg	13µg	2%
Selenium	32.6µg	31.7µg	2%
Monounsaturated fat	0.657g	0.074g	1%
Calcium	25mg	14mg	1%
Vitamin A	12µg	21µg	1%
Vitamin E	0.77mg	0.55mg	1%
Magnesium	22mg	26mg	1%
Calories	86kcal	90kcal	0%
Iron	0.23mg	0.21mg	0%
Copper	0.023mg	0.026mg	0%
Zinc	0.39mg	0.4mg	0%
Manganese	0.017mg	0.013mg	0%
Vitamin B1	0.026mg	0.023mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat	0.014g	0.005g	N/A
Choline	79.9mg	79.6mg	0%
Tryptophan	0.197mg	0.26mg	0%
Threonine	0.719mg	1.015mg	0%
Isoleucine	0.754mg	1.067mg	0%
Leucine	1.335mg	1.882mg	0%
Lysine	1.561mg	2.126mg	0%
Methionine	0.56mg	0.686mg	0%
Phenylalanine	0.624mg	0.904mg	0%
Valine	0.8mg	1.193mg	0%
Histidine	0.374mg	0.682mg	0%
Omega-3 - EPA	0.168g	0.051g	N/A
Omega-3 - DHA	0.132g	0.109g	N/A
Omega-3 - DPA	0.034g	0.006g	N/A
Omega-6 - Eicosadienoic acid	0.006g	0.001g	N/A