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  6. Flatfish vs. Monkfish

Flatfish vs. Monkfish — In-Depth Nutrition Comparison

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Important differences between flatfish and monkfish

  • Flatfish has more vitamin B12 and phosphorus; however, monkfish has more selenium, vitamin B6, potassium, vitamin B3, and protein.
  • Monkfish's daily need coverage for selenium is 26% more.
  • Flatfish has 16 times more sodium than monkfish. Flatfish has 363mg of sodium, while monkfish has 23mg.

The food varieties used in the comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, monkfish, cooked, dry heat.

Infographic

Flatfish vs Monkfish infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 3% 45% 15% 12% 14% 110% 3% 4% 255%
Contains more CalciumCalcium +150%
Contains more PhosphorusPhosphorus +20.7%
Contains more MagnesiumMagnesium +22.7%
Contains more PotassiumPotassium +160.4%
Contains more IronIron +78.3%
Contains more CopperCopper +56.5%
Contains more ZincZinc +35.9%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +82.4%
Contains more SeleniumSelenium +43.6%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 53% 4% 15% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3.3% 0% 4.7% 0% 7.3% 17% 48% 10% 64% 130% 0% 6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +31.2%
Contains more Vitamin B12Vitamin B12 +26%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin B2Vitamin B2 +192%
Contains more Vitamin B3Vitamin B3 +100.2%
Contains more Vitamin B6Vitamin B6 +140.9%
Contains more FolateFolate +33.3%

All nutrients comparison - raw data values

Nutrient Flatfish Monkfish DV% diff.
Selenium 32.6µg 46.8µg 26%
Vitamin D 3.5µg 18%
Vitamin D* 139 IU 17%
Sodium 363mg 23mg 15%
Choline 79.9mg 15%
Vitamin B6 0.115mg 0.277mg 12%
Vitamin B12 1.31µg 1.04µg 11%
Potassium 197mg 513mg 9%
Cholesterol 56mg 32mg 8%
Phosphorus 309mg 256mg 8%
Vitamin B3 1.278mg 2.558mg 8%
Protein 15.24g 18.56g 7%
Vitamin E 0.77mg 5%
Vitamin B2 0.025mg 0.073mg 4%
Polyunsaturated fat 0.459g 3%
Calcium 25mg 10mg 2%
Iron 0.23mg 0.41mg 2%
Saturated fat 0.542g 2%
Monounsaturated fat 0.657g 2%
Calories 86kcal 97kcal 1%
Fats 2.37g 1.95g 1%
Vitamin C 0mg 1mg 1%
Magnesium 22mg 27mg 1%
Copper 0.023mg 0.036mg 1%
Zinc 0.39mg 0.53mg 1%
Manganese 0.017mg 0.031mg 1%
Vitamin B5 0.227mg 0.173mg 1%
Folate 6µg 8µg 1%
Protein per 100 calories 18g 19g N/A
Calories per 10 g protein 56kcal 52kcal N/A
Weight per 100 calories 116g 103g N/A
Unsaturated / Saturated Fat ratio 2.1 N/A
Vitamin A 12µg 14µg 0%
Vitamin B1 0.026mg 0.029mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.197mg 0.208mg 0%
Threonine 0.719mg 0.814mg 0%
Isoleucine 0.754mg 0.855mg 0%
Leucine 1.335mg 1.509mg 0%
Lysine 1.561mg 1.705mg 0%
Methionine 0.56mg 0.549mg 0%
Phenylalanine 0.624mg 0.725mg 0%
Valine 0.8mg 0.956mg 0%
Histidine 0.374mg 0.547mg 0%
Omega-3 (EPA) 0.168g N/A
Omega-3 (DHA) 0.132g N/A
Omega-3 (DPA) 0.034g N/A
Omega-6 (Eicosadienoic acid) 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 g
Contains more FatsFats +21.5%
Contains more ProteinProtein +21.8%
~equal in Carbs ~0g
~equal in Water ~78.51g

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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. Monkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/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.