Flatfish vs. Rockfish — In-Depth Nutrition Comparison
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Significant differences between Flatfish and Rockfish
- Flatfish has more Phosphorus, however, Rockfish is richer in Selenium, Vitamin B2, Vitamin B12, Vitamin B3, Vitamin B6, Potassium, and Vitamin D.
- Rockfish covers your daily Selenium needs 79% more than Flatfish.
- Rockfish has 4 times less Sodium than Flatfish. Flatfish has 363mg of Sodium, while Rockfish has 89mg.
Specific food types used in this comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, rockfish, Pacific, mixed species, 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 | +47.1% |
| Contains more PhosphorusPhosphorus | +24.6% |
| Contains more ManganeseManganese | +30.8% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +137.1% |
| Contains more IronIron | +56.5% |
| Contains more CopperCopper | +78.3% |
| Contains more ZincZinc | +10.3% |
| Contains less SodiumSodium | -75.5% |
| Contains more SeleniumSelenium | +133.7% |
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 AVitamin A | +131.3% |
| Contains more Vitamin EVitamin E | +75% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin DVitamin D | +31.4% |
| Contains more Vitamin B2Vitamin B2 | +804% |
| Contains more Vitamin B3Vitamin B3 | +126.7% |
| Contains more Vitamin B5Vitamin B5 | +78% |
| Contains more Vitamin B6Vitamin B6 | +109.6% |
| Contains more Vitamin B12Vitamin B12 | +21.4% |
| Contains more FolateFolate | +66.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +46.3% |
| Contains more ProteinProtein | +45.9% |
| Contains more OtherOther | +15.6% |
~equal in
Carbs
~0g
~equal in
Water
~74.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +41% |
| Contains less Sat. FatSaturated Fat | -22.5% |
~equal in
Polyunsaturated fat
~0.485g
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 Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 86kcal | 109kcal |
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| Protein | 15.24g | 22.23g |
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| Fats | 2.37g | 1.62g |
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| Cholesterol | 56mg | 61mg |
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| Vitamin D | 139IU | 183IU |
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| Magnesium | 22mg | 33mg |
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| Calcium | 25mg | 17mg |
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| Potassium | 197mg | 467mg |
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| Iron | 0.23mg | 0.36mg |
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| Copper | 0.023mg | 0.041mg |
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| Zinc | 0.39mg | 0.43mg |
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| Phosphorus | 309mg | 248mg |
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| Sodium | 363mg | 89mg |
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| Vitamin A | 37IU | 16IU |
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| Vitamin A | 12µg | 5µg |
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| Vitamin E | 0.77mg | 0.44mg |
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| Vitamin D | 3.5µg | 4.6µg |
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| Manganese | 0.017mg | 0.013mg |
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| Selenium | 32.6µg | 76.2µg |
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| Vitamin B1 | 0.026mg | 0.027mg |
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| Vitamin B2 | 0.025mg | 0.226mg |
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| Vitamin B3 | 1.278mg | 2.897mg |
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| Vitamin B5 | 0.227mg | 0.404mg |
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| Vitamin B6 | 0.115mg | 0.241mg |
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| Vitamin B12 | 1.31µg | 1.59µg |
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| Vitamin K | 0.1µg | 0µg |
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| Folate | 6µg | 10µg |
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| Trans Fat | 0.014g | 0.025g |
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| Choline | 79.9mg | 78.7mg |
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| Saturated Fat | 0.542g | 0.42g |
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| Monounsaturated Fat | 0.657g | 0.466g |
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| Polyunsaturated fat | 0.459g | 0.485g |
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| Tryptophan | 0.197mg | 0.296mg |
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| Threonine | 0.719mg | 1.014mg |
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| Isoleucine | 0.754mg | 1.06mg |
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| Leucine | 1.335mg | 1.835mg |
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| Lysine | 1.561mg | 2.188mg |
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| Methionine | 0.56mg | 0.707mg |
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| Phenylalanine | 0.624mg | 0.935mg |
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| Valine | 0.8mg | 1.106mg |
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| Histidine | 0.374mg | 0.502mg |
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| Omega-3 - EPA | 0.168g | 0.107g |
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| Omega-3 - DHA | 0.132g | 0.238g |
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| Omega-3 - DPA | 0.034g | 0.027g |
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| Omega-6 - Eicosadienoic acid | 0.006g | 0.005g |
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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
32%
45%
Minerals Daily Need Coverage Score
43%
64%
Comparison summary
Which food contains less Sodium?
Rockfish contains less Sodium (difference - 274mg)
Which food is lower in Saturated Fat?
Rockfish is lower in Saturated Fat (difference - 0.122g)
Which food is richer in vitamins?
Rockfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 5mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.