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, and vitamin B3.
- 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.
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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 | +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
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 B5Vitamin B5 | +31.2% |
| Contains more Vitamin B12Vitamin B12 | +26% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +21.5% |
| Contains more OtherOther | +30.6% |
| Contains more ProteinProtein | +21.8% |
~equal in
Carbs
~0g
~equal in
Water
~78.51g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 32.6µg | 46.8µg | 26% |
| Vitamin D | 3.5µg | 18% | |
| Vitamin D | 139IU | 17% | |
| Choline | 79.9mg | 15% | |
| Sodium | 363mg | 23mg | 15% |
| Vitamin B6 | 0.115mg | 0.277mg | 12% |
| Vitamin B12 | 1.31µg | 1.04µg | 11% |
| Potassium | 197mg | 513mg | 9% |
| Cholesterol | 56mg | 32mg | 8% |
| Vitamin B3 | 1.278mg | 2.558mg | 8% |
| Phosphorus | 309mg | 256mg | 8% |
| Protein | 15.24g | 18.56g | 7% |
| Vitamin E | 0.77mg | 5% | |
| Vitamin B2 | 0.025mg | 0.073mg | 4% |
| Polyunsaturated fat | 0.459g | 3% | |
| Iron | 0.23mg | 0.41mg | 2% |
| Calcium | 25mg | 10mg | 2% |
| Saturated fat | 0.542g | 2% | |
| Monounsaturated fat | 0.657g | 2% | |
| Folate | 6µg | 8µg | 1% |
| Calories | 86kcal | 97kcal | 1% |
| Vitamin B5 | 0.227mg | 0.173mg | 1% |
| Manganese | 0.017mg | 0.031mg | 1% |
| Zinc | 0.39mg | 0.53mg | 1% |
| Copper | 0.023mg | 0.036mg | 1% |
| Magnesium | 22mg | 27mg | 1% |
| Vitamin C | 0mg | 1mg | 1% |
| Fats | 2.37g | 1.95g | 1% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
28%
22%
Minerals Daily Need Coverage Score
43%
48%
Comparison summary
Which food is lower in Cholesterol?
Monkfish is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Monkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Monkfish contains less Sodium (difference - 340mg)
Which food is lower in Saturated fat?
Monkfish is lower in Saturated fat (difference - 0.542g)
Which food is richer in minerals?
Monkfish is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.