Flatfish vs. Halibut — In-Depth Nutrition Comparison
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A recap on differences between flatfish and halibut
- Flatfish is higher in vitamin B12 and phosphorus, yet halibut is higher in vitamin B6, selenium, iron, and vitamin B2.
- Halibut covers your daily vitamin B6 needs 28% more than flatfish.
- Flatfish contains 4 times more sodium than halibut. While flatfish contains 363mg of sodium, halibut contains only 103mg.
Food varieties used in this article are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, halibut, greenland, 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.
| Contains more CalciumCalcium | +525% |
| Contains more PhosphorusPhosphorus | +47.1% |
| Contains more ManganeseManganese | +13.3% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +74.6% |
| Contains more IronIron | +269.6% |
| Contains more CopperCopper | +65.2% |
| Contains more ZincZinc | +30.8% |
| Contains less SodiumSodium | -71.6% |
| 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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +36.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +500% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin B1Vitamin B1 | +180.8% |
| Contains more Vitamin B2Vitamin B2 | +312% |
| Contains more Vitamin B3Vitamin B3 | +50.5% |
| Contains more Vitamin B5Vitamin B5 | +26.9% |
| Contains more Vitamin B6Vitamin B6 | +321.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.115mg | 0.485mg | 28% |
| Selenium | 32.6µg | 46.8µg | 26% |
| Monounsaturated fat | 0.657g | 10.742g | 25% |
| Fats | 2.37g | 17.74g | 24% |
| Vitamin D | 3.5µg | 18% | |
| Vitamin D | 139IU | 17% | |
| Choline | 79.9mg | 15% | |
| Vitamin B12 | 1.31µg | 0.96µg | 15% |
| Phosphorus | 309mg | 210mg | 14% |
| Saturated fat | 0.542g | 3.102g | 12% |
| Sodium | 363mg | 103mg | 11% |
| Polyunsaturated fat | 0.459g | 1.753g | 9% |
| Calories | 86kcal | 239kcal | 8% |
| Iron | 0.23mg | 0.85mg | 8% |
| Vitamin B2 | 0.025mg | 0.103mg | 6% |
| Protein | 15.24g | 18.42g | 6% |
| Vitamin E | 0.77mg | 5% | |
| Potassium | 197mg | 344mg | 4% |
| Vitamin B1 | 0.026mg | 0.073mg | 4% |
| Vitamin B3 | 1.278mg | 1.923mg | 4% |
| Magnesium | 22mg | 33mg | 3% |
| Calcium | 25mg | 4mg | 2% |
| Copper | 0.023mg | 0.038mg | 2% |
| Cholesterol | 56mg | 59mg | 1% |
| Vitamin A | 12µg | 18µg | 1% |
| Folate | 6µg | 1µg | 1% |
| Vitamin B5 | 0.227mg | 0.288mg | 1% |
| Zinc | 0.39mg | 0.51mg | 1% |
| Manganese | 0.017mg | 0.015mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.197mg | 0.206mg | 0% |
| Threonine | 0.719mg | 0.808mg | 0% |
| Isoleucine | 0.754mg | 0.849mg | 0% |
| Leucine | 1.335mg | 1.497mg | 0% |
| Lysine | 1.561mg | 1.692mg | 0% |
| Methionine | 0.56mg | 0.545mg | 0% |
| Phenylalanine | 0.624mg | 0.719mg | 0% |
| Valine | 0.8mg | 0.949mg | 0% |
| Histidine | 0.374mg | 0.542mg | 0% |
| Omega-3 - EPA | 0.168g | 0.674g | N/A |
| Omega-3 - DHA | 0.132g | 0.504g | N/A |
| Omega-3 - DPA | 0.034g | 0.114g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +31.1% |
| Contains more ProteinProtein | +20.9% |
| Contains more FatsFats | +648.5% |
| Contains more OtherOther | +53.1% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.5% |
| Contains more Mono. FatMonounsaturated fat | +1535% |
| Contains more Poly. FatPolyunsaturated fat | +281.9% |
