Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Flatfish vs. Monkfish — In-Depth Nutrition Comparison

Compare

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.

Infographic

Flatfish vs Monkfish 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.
Contains more Calcium +150%
Contains more Phosphorus +20.7%
Contains more Iron +78.3%
Contains more Magnesium +22.7%
Contains more Potassium +160.4%
Contains less Sodium -93.7%
Contains more Zinc +35.9%
Contains more Copper +56.5%
Contains more Manganese +82.4%
Contains more Selenium +43.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 16% 20% 110% 46% 3% 15% 12% 5% 256%
Contains more Calcium +150%
Contains more Phosphorus +20.7%
Contains more Iron +78.3%
Contains more Magnesium +22.7%
Contains more Potassium +160.4%
Contains less Sodium -93.7%
Contains more Zinc +35.9%
Contains more Copper +56.5%
Contains more Manganese +82.4%
Contains more Selenium +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 B5 +31.2%
Contains more Vitamin B12 +26%
Contains more Vitamin A +24.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +100.2%
Contains more Vitamin B6 +140.9%
Contains more Folate +33.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 44% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 4% 8% 17% 48% 11% 64% 6% 130% 0% 0%
Contains more Vitamin B5 +31.2%
Contains more Vitamin B12 +26%
Contains more Vitamin A +24.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +100.2%
Contains more Vitamin B6 +140.9%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +21.5%
Contains more Other +30.6%
Contains more Protein +21.8%
Equal in Water - 78.51
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 Fats +21.5%
Contains more Other +30.6%
Contains more Protein +21.8%
Equal in Water - 78.51

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Monkfish Opinion
Protein 15.24g 18.56g Monkfish
Fats 2.37g 1.95g Flatfish
Calories 86kcal 97kcal Monkfish
Calcium 25mg 10mg Flatfish
Iron 0.23mg 0.41mg Monkfish
Magnesium 22mg 27mg Monkfish
Phosphorus 309mg 256mg Flatfish
Potassium 197mg 513mg Monkfish
Sodium 363mg 23mg Monkfish
Zinc 0.39mg 0.53mg Monkfish
Copper 0.023mg 0.036mg Monkfish
Manganese 0.017mg 0.031mg Monkfish
Selenium 32.6µg 46.8µg Monkfish
Vitamin A 37IU 46IU Monkfish
Vitamin A RAE 12µg 14µg Monkfish
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin C 0mg 1mg Monkfish
Vitamin B1 0.026mg 0.029mg Monkfish
Vitamin B2 0.025mg 0.073mg Monkfish
Vitamin B3 1.278mg 2.558mg Monkfish
Vitamin B5 0.227mg 0.173mg Flatfish
Vitamin B6 0.115mg 0.277mg Monkfish
Folate 6µg 8µg Monkfish
Vitamin B12 1.31µg 1.04µg Flatfish
Choline 79.9mg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.197mg 0.208mg Monkfish
Threonine 0.719mg 0.814mg Monkfish
Isoleucine 0.754mg 0.855mg Monkfish
Leucine 1.335mg 1.509mg Monkfish
Lysine 1.561mg 1.705mg Monkfish
Methionine 0.56mg 0.549mg Flatfish
Phenylalanine 0.624mg 0.725mg Monkfish
Valine 0.8mg 0.956mg Monkfish
Histidine 0.374mg 0.547mg Monkfish
Cholesterol 56mg 32mg Monkfish
Trans Fat 0.014g Monkfish
Saturated Fat 0.542g Monkfish
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 Monkfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
32%
Flatfish
22%
Monkfish
Minerals Daily Need Coverage Score
43%
Flatfish
48%
Monkfish

Comparison summary

Which food is lower in Sugar?
Monkfish
Monkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Monkfish
Monkfish contains less Sodium (difference - 340mg)
Which food is lower in Cholesterol?
Monkfish
Monkfish is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Monkfish
Monkfish is lower in Saturated Fat (difference - 0.542g)
Which food is richer in minerals?
Monkfish
Monkfish is relatively richer in minerals
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. 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.