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Flatfish vs. Mullet fish — In-Depth Nutrition Comparison

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A recap on differences between Flatfish and Mullet fish

  • Flatfish is higher in Vitamin B12, and Phosphorus, yet Mullet fish is higher in Vitamin B3, Vitamin B6, Selenium, Iron, Copper, Vitamin B5, and Potassium.
  • Flatfish covers your daily Vitamin B12 needs 44% more than Mullet fish.
  • Flatfish contains 5 times more Sodium than Mullet fish. While Flatfish contains 363mg of Sodium, Mullet fish contains only 71mg.

Food varieties used in this article are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, mullet, striped, cooked, dry heat.

Infographic

Flatfish vs Mullet fish 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 Phosphorus +26.6%
Contains more Calcium +24%
Contains more Iron +513%
Contains more Magnesium +50%
Contains more Potassium +132.5%
Contains less Sodium -80.4%
Contains more Zinc +125.6%
Contains more Copper +513%
Contains more Manganese +29.4%
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 10% 53% 24% 105% 41% 10% 24% 47% 3% 256%
Contains more Phosphorus +26.6%
Contains more Calcium +24%
Contains more Iron +513%
Contains more Magnesium +50%
Contains more Potassium +132.5%
Contains less Sodium -80.4%
Contains more Zinc +125.6%
Contains more Copper +513%
Contains more Manganese +29.4%
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 B12 +424%
Contains more Vitamin A +281.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +284.6%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +393%
Contains more Vitamin B5 +287.7%
Contains more Vitamin B6 +326.1%
Contains more Folate +66.7%
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 9% 0% 0% 4% 25% 24% 119% 53% 114% 8% 32% 0% 0%
Contains more Vitamin B12 +424%
Contains more Vitamin A +281.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +284.6%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +393%
Contains more Vitamin B5 +287.7%
Contains more Vitamin B6 +326.1%
Contains more Folate +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +15%
Contains more Protein +62.8%
Contains more Fats +105.1%
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
25% 5% 71%
Protein: 24.81 g
Fats: 4.86 g
Carbs: 0 g
Water: 70.52 g
Other: 0 g
Contains more Water +15%
Contains more Protein +62.8%
Contains more Fats +105.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +110.4%
Contains more Polyunsaturated fat +99.8%
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
38% 37% 25%
Saturated Fat: 1.431 g
Monounsaturated Fat: 1.382 g
Polyunsaturated fat: 0.917 g
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +110.4%
Contains more Polyunsaturated fat +99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Mullet fish Opinion
Protein 15.24g 24.81g Mullet fish
Fats 2.37g 4.86g Mullet fish
Calories 86kcal 150kcal Mullet fish
Calcium 25mg 31mg Mullet fish
Iron 0.23mg 1.41mg Mullet fish
Magnesium 22mg 33mg Mullet fish
Phosphorus 309mg 244mg Flatfish
Potassium 197mg 458mg Mullet fish
Sodium 363mg 71mg Mullet fish
Zinc 0.39mg 0.88mg Mullet fish
Copper 0.023mg 0.141mg Mullet fish
Manganese 0.017mg 0.022mg Mullet fish
Selenium 32.6µg 46.8µg Mullet fish
Vitamin A 37IU 141IU Mullet fish
Vitamin A RAE 12µg 42µg Mullet fish
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin C 0mg 1.2mg Mullet fish
Vitamin B1 0.026mg 0.1mg Mullet fish
Vitamin B2 0.025mg 0.1mg Mullet fish
Vitamin B3 1.278mg 6.3mg Mullet fish
Vitamin B5 0.227mg 0.88mg Mullet fish
Vitamin B6 0.115mg 0.49mg Mullet fish
Folate 6µg 10µg Mullet fish
Vitamin B12 1.31µg 0.25µg Flatfish
Choline 79.9mg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.197mg 0.278mg Mullet fish
Threonine 0.719mg 1.088mg Mullet fish
Isoleucine 0.754mg 1.143mg Mullet fish
Leucine 1.335mg 2.016mg Mullet fish
Lysine 1.561mg 2.278mg Mullet fish
Methionine 0.56mg 0.734mg Mullet fish
Phenylalanine 0.624mg 0.968mg Mullet fish
Valine 0.8mg 1.278mg Mullet fish
Histidine 0.374mg 0.73mg Mullet fish
Cholesterol 56mg 63mg Flatfish
Trans Fat 0.014g Mullet fish
Saturated Fat 0.542g 1.431g Flatfish
Omega-3 - DHA 0.132g 0.148g Mullet fish
Omega-3 - EPA 0.168g 0.18g Mullet fish
Omega-3 - DPA 0.034g 0.092g Mullet fish
Monounsaturated Fat 0.657g 1.382g Mullet fish
Polyunsaturated fat 0.459g 0.917g Mullet fish
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Mullet fish
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
32%
Flatfish
29%
Mullet fish
Minerals Daily Need Coverage Score
43%
Flatfish
57%
Mullet fish

Comparison summary

Which food is lower in Sugar?
Mullet fish
Mullet fish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mullet fish
Mullet fish contains less Sodium (difference - 292mg)
Which food is richer in minerals?
Mullet fish
Mullet fish is relatively richer in minerals
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 0.889g)
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. Mullet fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175124/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.