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  6. Flatfish vs. Milkfish

Flatfish vs. Milkfish — In-Depth Nutrition Comparison

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Differences between Flatfish and Milkfish

  • Flatfish has more Selenium, and Phosphorus, while Milkfish has more Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B5, Zinc, and Potassium.
  • Milkfish's daily need coverage for Vitamin B12 is 82% higher.
  • Milkfish contains 4 times less Sodium than Flatfish. Flatfish contains 363mg of Sodium, while Milkfish contains 92mg.

The food types used in this comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, milkfish, cooked, dry heat.

Infographic

Flatfish vs Milkfish 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
Milkfish
Milkfish
Contains more Phosphorus +48.6%
Contains more Selenium +101.2%
Contains more Calcium +160%
Contains more Iron +78.3%
Contains more Magnesium +72.7%
Contains more Potassium +89.8%
Contains less Sodium -74.7%
Contains more Zinc +169.2%
Contains more Copper +91.3%
Contains more Manganese +52.9%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Milkfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 16% 28% 90% 33% 12% 29% 15% 4% 89%
Contains more Phosphorus +48.6%
Contains more Selenium +101.2%
Contains more Calcium +160%
Contains more Iron +78.3%
Contains more Magnesium +72.7%
Contains more Potassium +89.8%
Contains less Sodium -74.7%
Contains more Zinc +169.2%
Contains more Copper +91.3%
Contains more Manganese +52.9%

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
4
:
7
Milkfish
Milkfish
Contains more Vitamin B1 +62.5%
Contains more Vitamin A +194.6%
Contains more Vitamin B2 +176%
Contains more Vitamin B3 +546%
Contains more Vitamin B5 +281.1%
Contains more Vitamin B6 +324.3%
Contains more Folate +200%
Contains more Vitamin B12 +149.6%
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%
Milkfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 4% 16% 155% 52% 113% 14% 409% 0%
Contains more Vitamin B1 +62.5%
Contains more Vitamin A +194.6%
Contains more Vitamin B2 +176%
Contains more Vitamin B3 +546%
Contains more Vitamin B5 +281.1%
Contains more Vitamin B6 +324.3%
Contains more Folate +200%
Contains more Vitamin B12 +149.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
1
:
3
Milkfish
Milkfish
Contains more Water +29.5%
Contains more Protein +72.7%
Contains more Fats +264.1%
Contains more Other +89.1%
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Milkfish
26% 9% 63% 2%
Protein: 26.32 g
Fats: 8.63 g
Carbs: 0 g
Water: 62.63 g
Other: 2.42 g
Contains more Water +29.5%
Contains more Protein +72.7%
Contains more Fats +264.1%
Contains more Other +89.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Milkfish Opinion
Protein 15.24g 26.32g Milkfish
Fats 2.37g 8.63g Milkfish
Calories 86kcal 190kcal Milkfish
Calcium 25mg 65mg Milkfish
Iron 0.23mg 0.41mg Milkfish
Magnesium 22mg 38mg Milkfish
Phosphorus 309mg 208mg Flatfish
Potassium 197mg 374mg Milkfish
Sodium 363mg 92mg Milkfish
Zinc 0.39mg 1.05mg Milkfish
Copper 0.023mg 0.044mg Milkfish
Manganese 0.017mg 0.026mg Milkfish
Selenium 32.6µg 16.2µg Flatfish
Vitamin A 37IU 109IU Milkfish
Vitamin A RAE 12µg 33µg Milkfish
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin B1 0.026mg 0.016mg Flatfish
Vitamin B2 0.025mg 0.069mg Milkfish
Vitamin B3 1.278mg 8.256mg Milkfish
Vitamin B5 0.227mg 0.865mg Milkfish
Vitamin B6 0.115mg 0.488mg Milkfish
Folate 6µg 18µg Milkfish
Vitamin B12 1.31µg 3.27µg Milkfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.197mg 0.295mg Milkfish
Threonine 0.719mg 1.154mg Milkfish
Isoleucine 0.754mg 1.213mg Milkfish
Leucine 1.335mg 2.139mg Milkfish
Lysine 1.561mg 2.417mg Milkfish
Methionine 0.56mg 0.779mg Milkfish
Phenylalanine 0.624mg 1.028mg Milkfish
Valine 0.8mg 1.356mg Milkfish
Histidine 0.374mg 0.775mg Milkfish
Cholesterol 56mg 67mg Flatfish
Trans Fat 0.014g Milkfish
Saturated Fat 0.542g Milkfish
Omega-3 - DHA 0.132g Flatfish
Omega-3 - EPA 0.168g Flatfish
Omega-3 - DPA 0.034g Flatfish
Monounsaturated Fat 0.657g Flatfish
Polyunsaturated fat 0.459g Flatfish
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Milkfish
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
64%
Milkfish
Minerals Daily Need Coverage Score
43%
Flatfish
33%
Milkfish

Comparison summary

Which food is lower in Sugar?
Milkfish
Milkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Milkfish
Milkfish contains less Sodium (difference - 271mg)
Which food is lower in Saturated Fat?
Milkfish
Milkfish is lower in Saturated Fat (difference - 0.542g)
Which food is richer in minerals?
Milkfish
Milkfish is relatively richer in minerals
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 11mg)
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. Milkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171995/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.