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, protein, 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 139 IU of vitamin D*, haddock has only 23 IU.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Flatfish

Haddock

Contains more Vitamin DVitamin D	+483.3%
Contains more Vitamin EVitamin E	+40%
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

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*	139 IU	23 IU	15%
Vitamin D	3.5µg	0.6µg	15%
Protein	15.24g	19.99g	10%
Potassium	197mg	351mg	5%
Vitamin B5	0.227mg	0.494mg	5%
Phosphorus	309mg	278mg	4%
Sodium	363mg	261mg	4%
Fats	2.37g	0.55g	3%
Cholesterol	56mg	66mg	3%
Vitamin B2	0.025mg	0.069mg	3%
Selenium	32.6µg	31.7µg	2%
Folate	6µg	13µg	2%
Saturated fat	0.542g	0.111g	2%
Polyunsaturated fat	0.459g	0.204g	2%
Magnesium	22mg	26mg	1%
Calcium	25mg	14mg	1%
Vitamin A	12µg	21µg	1%
Vitamin E	0.77mg	0.55mg	1%
Monounsaturated fat	0.657g	0.074g	1%
Calories	86kcal	90kcal	0%
Protein per 100 calories	18g	22g	N/A
Calories per 10 g protein	56kcal	45kcal	N/A
Weight per 100 calories	116g	111g	N/A
Unsaturated / Saturated Fat ratio	2.1	2.5	N/A
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