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  6. Flatfish vs. Pacific saury

Flatfish vs. Pacific saury — In-Depth Nutrition Comparison

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Summary of differences between flatfish and pacific saury

  • Flatfish has more selenium; however, pacific saury is higher in manganese, vitamin B12, vitamin B1, copper, iron, vitamin B2, and vitamin B5.
  • Pacific saury covers your daily need for manganese, 44% more than flatfish.
  • Flatfish has 6 times more sodium than pacific saury. While flatfish has 363mg of sodium, pacific saury has only 65mg.

These are the specific foods used in this comparison Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, pike, walleye, cooked, dry heat.

Infographic

Flatfish vs Pacific saury 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.
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 27% 42% 44% 63% 76% 22% 115% 8.5% 134% 88%
Contains more PhosphorusPhosphorus +14.9%
Contains more SeleniumSelenium +101.2%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +464%
Contains more PotassiumPotassium +153.3%
Contains more IronIron +626.1%
Contains more CopperCopper +891.3%
Contains more ZincZinc +102.6%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +5935.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 8% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +1100%
Contains more Vitamin B2Vitamin B2 +680%
Contains more Vitamin B3Vitamin B3 +119.2%
Contains more Vitamin B5Vitamin B5 +281.1%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +76.3%
Contains more FolateFolate +183.3%
~equal in Vitamin C ~0mg

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
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more FatsFats +51.9%
Contains more OtherOther +197.7%
Contains more ProteinProtein +61%
~equal in Carbs ~0g
~equal in Water ~73.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
25% 30% 45%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.573 g
Contains more Mono. FatMonounsaturated fat +74.3%
Contains less Sat. FatSaturated fat -41.1%
Contains more Poly. FatPolyunsaturated fat +24.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Pacific saury DV% diff.
Manganese 0.017mg 1.026mg 44%
Vitamin B12 1.31µg 2.31µg 42%
Selenium 32.6µg 16.2µg 30%
Vitamin B1 0.026mg 0.312mg 24%
Copper 0.023mg 0.228mg 23%
Protein 15.24g 24.54g 19%
Cholesterol 56mg 110mg 18%
Vitamin D 3.5µg 18%
Iron 0.23mg 1.67mg 18%
Vitamin D 139IU 17%
Choline 79.9mg 15%
Vitamin B5 0.227mg 0.865mg 13%
Sodium 363mg 65mg 13%
Vitamin B2 0.025mg 0.195mg 13%
Calcium 25mg 141mg 12%
Vitamin B3 1.278mg 2.801mg 10%
Potassium 197mg 499mg 9%
Phosphorus 309mg 269mg 6%
Vitamin E 0.77mg 5%
Zinc 0.39mg 0.79mg 4%
Magnesium 22mg 38mg 4%
Folate 6µg 17µg 3%
Calories 86kcal 119kcal 2%
Vitamin B6 0.115mg 0.138mg 2%
Vitamin A 12µg 24µg 1%
Fats 2.37g 1.56g 1%
Saturated fat 0.542g 0.319g 1%
Monounsaturated fat 0.657g 0.377g 1%
Polyunsaturated fat 0.459g 0.573g 1%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.197mg 0.275mg 0%
Threonine 0.719mg 1.076mg 0%
Isoleucine 0.754mg 1.131mg 0%
Leucine 1.335mg 1.994mg 0%
Lysine 1.561mg 2.254mg 0%
Methionine 0.56mg 0.726mg 0%
Phenylalanine 0.624mg 0.958mg 0%
Valine 0.8mg 1.264mg 0%
Histidine 0.374mg 0.722mg 0%
Omega-3 - EPA 0.168g 0.11g N/A
Omega-3 - DHA 0.132g 0.288g N/A
Omega-3 - DPA 0.034g 0.049g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Pacific saury
Low Calories diet ok
Low Fats diet ok
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%
Flatfish
44%
Pacific saury
Minerals Daily Need Coverage Score
43%
Flatfish
62%
Pacific saury

Comparison summary

Which food is lower in Sugar?
Pacific saury
Pacific saury is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 298mg)
Which food is lower in Saturated fat?
Pacific saury
Pacific saury is lower in Saturated fat (difference - 0.223g)
Which food is richer in minerals?
Pacific saury
Pacific saury is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury
Pacific saury is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 54mg)
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 ($)

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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.