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  6. Flatfish vs. Lobster

Flatfish vs. Lobster — In-Depth Nutrition Comparison

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What are the differences between Flatfish and Lobster?

  • Flatfish is higher in Vitamin D, and Phosphorus, however, Lobster is richer in Copper, Selenium, Zinc, Vitamin B5, and Calcium.
  • Lobster's daily need coverage for Copper is 170% more.
  • Lobster contains 139 times less Vitamin D than Flatfish. Flatfish contains 139IU of Vitamin D, while Lobster contains 1IU.
  • Flatfish has less Sodium.

We used Fish, flatfish (flounder and sole species), cooked, dry heat and Crustaceans, lobster, northern, cooked, moist heat types in this article.

Infographic

Flatfish vs Lobster 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.
Flatfish
Flatfish
2
:
8
Lobster
Lobster
Contains more Phosphorus +67%
Contains less Sodium -25.3%
Contains more Calcium +284%
Contains more Iron +26.1%
Contains more Magnesium +95.5%
Contains more Potassium +16.8%
Contains more Zinc +938.5%
Contains more Copper +6639.1%
Contains more Manganese +282.4%
Contains more Selenium +124.2%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Lobster
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 11% 31% 80% 21% 64% 111% 517% 9% 399%
Contains more Phosphorus +67%
Contains less Sodium -25.3%
Contains more Calcium +284%
Contains more Iron +26.1%
Contains more Magnesium +95.5%
Contains more Potassium +16.8%
Contains more Zinc +938.5%
Contains more Copper +6639.1%
Contains more Manganese +282.4%
Contains more Selenium +124.2%

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
Flatfish
5
:
6
Lobster
Lobster
Contains more Vitamin A +825%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +13%
Contains more Vitamin B2 +47.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +29.9%
Contains more Vitamin B3 +43.2%
Contains more Vitamin B5 +634.4%
Contains more Folate +83.3%
Equal in Vitamin B6 - 0.119
Equal in Vitamin B12 - 1.43
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Lobster
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 20% 0% 0% 6% 4% 35% 101% 28% 9% 179% 0%
Contains more Vitamin A +825%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +13%
Contains more Vitamin B2 +47.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +29.9%
Contains more Vitamin B3 +43.2%
Contains more Vitamin B5 +634.4%
Contains more Folate +83.3%
Equal in Vitamin B6 - 0.119
Equal in Vitamin B12 - 1.43

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
2
:
2
Lobster
Lobster
Contains more Fats +175.6%
Contains more Protein +24.7%
Contains more Other +58.6%
Equal in Water - 78.11
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Lobster
19% 78% 2%
Protein: 19 g
Fats: 0.86 g
Carbs: 0 g
Water: 78.11 g
Other: 2.03 g
Contains more Fats +175.6%
Contains more Protein +24.7%
Contains more Other +58.6%
Equal in Water - 78.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flatfish
Flatfish
2
:
1
Lobster
Lobster
Contains more Monounsaturated Fat +159.7%
Contains more Polyunsaturated fat +35%
Contains less Saturated Fat -61.6%
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Lobster
26% 32% 42%
Saturated Fat: 0.208 g
Monounsaturated Fat: 0.253 g
Polyunsaturated fat: 0.34 g
Contains more Monounsaturated Fat +159.7%
Contains more Polyunsaturated fat +35%
Contains less Saturated Fat -61.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Lobster Opinion
Protein 15.24g 19g Lobster
Fats 2.37g 0.86g Flatfish
Calories 86kcal 89kcal Lobster
Calcium 25mg 96mg Lobster
Iron 0.23mg 0.29mg Lobster
Magnesium 22mg 43mg Lobster
Phosphorus 309mg 185mg Flatfish
Potassium 197mg 230mg Lobster
Sodium 363mg 486mg Flatfish
Zinc 0.39mg 4.05mg Lobster
Copper 0.023mg 1.55mg Lobster
Manganese 0.017mg 0.065mg Lobster
Selenium 32.6µg 73.1µg Lobster
Vitamin A 37IU 4IU Flatfish
Vitamin A RAE 12µg 1µg Flatfish
Vitamin E 0.77mg 1mg Lobster
Vitamin D 139IU 1IU Flatfish
Vitamin D 3.5µg 0µg Flatfish
Vitamin B1 0.026mg 0.023mg Flatfish
Vitamin B2 0.025mg 0.017mg Flatfish
Vitamin B3 1.278mg 1.83mg Lobster
Vitamin B5 0.227mg 1.667mg Lobster
Vitamin B6 0.115mg 0.119mg Lobster
Folate 6µg 11µg Lobster
Vitamin B12 1.31µg 1.43µg Lobster
Vitamin K 0.1µg 0µg Flatfish
Tryptophan 0.197mg 0.248mg Lobster
Threonine 0.719mg 0.753mg Lobster
Isoleucine 0.754mg 0.832mg Lobster
Leucine 1.335mg 1.376mg Lobster
Lysine 1.561mg 1.426mg Flatfish
Methionine 0.56mg 0.475mg Flatfish
Phenylalanine 0.624mg 0.782mg Lobster
Valine 0.8mg 0.852mg Lobster
Histidine 0.374mg 0.475mg Lobster
Cholesterol 56mg 146mg Flatfish
Trans Fat 0.014g 0.013g Lobster
Saturated Fat 0.542g 0.208g Lobster
Omega-3 - DHA 0.132g 0.078g Flatfish
Omega-3 - EPA 0.168g 0.117g Flatfish
Omega-3 - DPA 0.034g 0.006g Flatfish
Monounsaturated Fat 0.657g 0.253g Flatfish
Polyunsaturated fat 0.459g 0.34g Flatfish
Omega-6 - Eicosadienoic acid 0.006g 0.006g
Omega-6 - Linoleic acid 0.033g Lobster
Omega-3 - ALA 0.05g Lobster
Omega-3 - Eicosatrienoic acid 0.006g Lobster
Omega-6 - Dihomo-gamma-linoleic acid 0.006g Lobster

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Lobster
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
31%
Flatfish
32%
Lobster
Minerals Daily Need Coverage Score
43%
Flatfish
127%
Lobster

Comparison summary

Which food is richer in minerals?
Lobster
Lobster is relatively richer in minerals
Which food is lower in Saturated Fat?
Lobster
Lobster is lower in Saturated Fat (difference - 0.334g)
Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 123mg)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 90mg)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Lobster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174209/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.