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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 of 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.

Infographic

Flatfish vs Haddock 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.
Contains more Calcium +78.6%
Contains more Phosphorus +11.2%
Contains more Manganese +30.8%
Contains more Magnesium +18.2%
Contains more Potassium +78.2%
Contains less Sodium -28.1%
Contains more Copper +13%
Equal in Iron - 0.21
Equal in Phosphorus - 278
Equal in Zinc - 0.4
Equal in Selenium - 31.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 8% 19% 120% 31% 35% 11% 9% 2% 173%
Contains more Calcium +78.6%
Contains more Phosphorus +11.2%
Contains more Manganese +30.8%
Contains more Magnesium +18.2%
Contains more Potassium +78.2%
Contains less Sodium -28.1%
Contains more Copper +13%
Equal in Iron - 0.21
Equal in Phosphorus - 278
Equal in Zinc - 0.4
Equal in Selenium - 31.7

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.
:
Contains more Vitamin E +40%
Contains more Vitamin D +483.3%
Contains more Vitamin B1 +13%
Contains more Vitamin A +67.6%
Contains more Vitamin B2 +176%
Contains more Vitamin B3 +222.3%
Contains more Vitamin B5 +117.6%
Contains more Vitamin B6 +184.3%
Contains more Folate +116.7%
Contains more Vitamin B12 +62.6%
Equal in Choline - 79.6
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 44% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 11% 18% 0% 6% 16% 78% 30% 76% 10% 267% 44% 1%
Contains more Vitamin E +40%
Contains more Vitamin D +483.3%
Contains more Vitamin B1 +13%
Contains more Vitamin A +67.6%
Contains more Vitamin B2 +176%
Contains more Vitamin B3 +222.3%
Contains more Vitamin B5 +117.6%
Contains more Vitamin B6 +184.3%
Contains more Folate +116.7%
Contains more Vitamin B12 +62.6%
Equal in Choline - 79.6
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +330.9%
Contains more Protein +31.2%
Equal in Water - 79.65
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more Fats +330.9%
Contains more Protein +31.2%
Equal in Water - 79.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +787.8%
Contains more Polyunsaturated fat +125%
Contains less Saturated Fat -79.5%
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
29% 19% 52%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.204 g
Contains more Monounsaturated Fat +787.8%
Contains more Polyunsaturated fat +125%
Contains less Saturated Fat -79.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Haddock Opinion
Protein 15.24g 19.99g Haddock
Fats 2.37g 0.55g Flatfish
Calories 86kcal 90kcal Haddock
Calcium 25mg 14mg Flatfish
Iron 0.23mg 0.21mg Flatfish
Magnesium 22mg 26mg Haddock
Phosphorus 309mg 278mg Flatfish
Potassium 197mg 351mg Haddock
Sodium 363mg 261mg Haddock
Zinc 0.39mg 0.4mg Haddock
Copper 0.023mg 0.026mg Haddock
Manganese 0.017mg 0.013mg Flatfish
Selenium 32.6µg 31.7µg Flatfish
Vitamin A 37IU 62IU Haddock
Vitamin A RAE 12µg 21µg Haddock
Vitamin E 0.77mg 0.55mg Flatfish
Vitamin D 139IU 23IU Flatfish
Vitamin D 3.5µg 0.6µg Flatfish
Vitamin B1 0.026mg 0.023mg Flatfish
Vitamin B2 0.025mg 0.069mg Haddock
Vitamin B3 1.278mg 4.119mg Haddock
Vitamin B5 0.227mg 0.494mg Haddock
Vitamin B6 0.115mg 0.327mg Haddock
Folate 6µg 13µg Haddock
Vitamin B12 1.31µg 2.13µg Haddock
Choline 79.9mg 79.6mg Flatfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.197mg 0.26mg Haddock
Threonine 0.719mg 1.015mg Haddock
Isoleucine 0.754mg 1.067mg Haddock
Leucine 1.335mg 1.882mg Haddock
Lysine 1.561mg 2.126mg Haddock
Methionine 0.56mg 0.686mg Haddock
Phenylalanine 0.624mg 0.904mg Haddock
Valine 0.8mg 1.193mg Haddock
Histidine 0.374mg 0.682mg Haddock
Cholesterol 56mg 66mg Flatfish
Trans Fat 0.014g 0.005g Haddock
Saturated Fat 0.542g 0.111g Haddock
Omega-3 - DHA 0.132g 0.109g Flatfish
Omega-3 - EPA 0.168g 0.051g Flatfish
Omega-3 - DPA 0.034g 0.006g Flatfish
Monounsaturated Fat 0.657g 0.074g Flatfish
Polyunsaturated fat 0.459g 0.204g Flatfish
Omega-6 - Eicosadienoic acid 0.006g 0.001g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Haddock
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
32%
Flatfish
43%
Haddock
Minerals Daily Need Coverage Score
43%
Flatfish
41%
Haddock

Comparison summary

Which food contains less Sodium?
Haddock
Haddock contains less Sodium (difference - 102mg)
Which food is lower in Saturated Fat?
Haddock
Haddock is lower in Saturated Fat (difference - 0.431g)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 10mg)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $16)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.