Flatfish vs. Mahimahi — In-Depth Nutrition Comparison

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Summary of differences between flatfish and mahimahi

Flatfish has more vitamin B12 and phosphorus; however, mahimahi is higher in vitamin B3, vitamin B6, selenium, iron, vitamin B5, and potassium.
Mahimahi covers your daily need for vitamin B3, 38% more than flatfish.
Flatfish has 3 times more sodium than mahimahi. While flatfish has 363mg of sodium, mahimahi has only 113mg.

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

Mahimahi

Contains more CalciumCalcium	+31.6%
Contains more PhosphorusPhosphorus	+68.9%

Contains more MagnesiumMagnesium	+72.7%
Contains more PotassiumPotassium	+170.6%
Contains more IronIron	+530.4%
Contains more CopperCopper	+130.4%
Contains more ZincZinc	+51.3%
Contains less SodiumSodium	-68.9%
Contains more ManganeseManganese	+11.8%
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.

Flatfish

Mahimahi

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+13%
Contains more Vitamin B12Vitamin B12	+89.9%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+416.7%
Contains more Vitamin B2Vitamin B2	+240%
Contains more Vitamin B3Vitamin B3	+481.3%
Contains more Vitamin B5Vitamin B5	+281.1%
Contains more Vitamin B6Vitamin B6	+301.7%

~equal in Vitamin C ~0mg

~equal in Folate ~6µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	1.278mg	7.429mg	38%
Vitamin B6	0.115mg	0.462mg	27%
Selenium	32.6µg	46.8µg	26%
Vitamin B12	1.31µg	0.69µg	26%
Vitamin D	3.5µg		18%
Phosphorus	309mg	183mg	18%
Protein	15.24g	23.72g	17%
Vitamin D*	139 IU		17%
Iron	0.23mg	1.45mg	15%
Choline	79.9mg		15%
Cholesterol	56mg	94mg	13%
Vitamin B5	0.227mg	0.865mg	13%
Sodium	363mg	113mg	11%
Potassium	197mg	533mg	10%
Vitamin A	12µg	62µg	6%
Vitamin E	0.77mg		5%
Vitamin B2	0.025mg	0.085mg	5%
Magnesium	22mg	38mg	4%
Copper	0.023mg	0.053mg	3%
Fats	2.37g	0.9g	2%
Zinc	0.39mg	0.59mg	2%
Polyunsaturated fat	0.459g	0.211g	2%
Calories	86kcal	109kcal	1%
Calcium	25mg	19mg	1%
Saturated fat	0.542g	0.241g	1%
Monounsaturated fat	0.657g	0.155g	1%
Protein per 100 calories	18g	22g	N/A
Calories per 10 g protein	56kcal	46kcal	N/A
Weight per 100 calories	116g	92g	N/A
Unsaturated / Saturated Fat ratio	2.1	1.5	N/A
Manganese	0.017mg	0.019mg	0%
Vitamin B1	0.026mg	0.023mg	0%
Vitamin K	0.1µg		0%
Folate	6µg	6µg	0%
Trans fat	0.014g		N/A
Tryptophan	0.197mg	0.266mg	0%
Threonine	0.719mg	1.04mg	0%
Isoleucine	0.754mg	1.093mg	0%
Leucine	1.335mg	1.928mg	0%
Lysine	1.561mg	2.178mg	0%
Methionine	0.56mg	0.702mg	0%
Phenylalanine	0.624mg	0.926mg	0%
Valine	0.8mg	1.222mg	0%
Histidine	0.374mg	0.698mg	0%
Omega-3 - EPA	0.168g	0.026g	N/A
Omega-3 - DHA	0.132g	0.113g	N/A
Omega-3 - DPA	0.034g	0.012g	N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A