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  6. Flatfish vs. Scup

Flatfish vs. Scup — In-Depth Nutrition Comparison

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Important differences between Flatfish and Scup

  • Flatfish has more Phosphorus, however, Scup has more Selenium, Vitamin B3, Vitamin B6, Vitamin B12, Vitamin B5, Vitamin B1, Vitamin B2, and Iron.
  • Scup's daily need coverage for Selenium is 26% more.
  • Flatfish has 7 times more Sodium than Scup. Flatfish has 363mg of Sodium, while Scup has 54mg.

The food varieties used in the comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, scup, cooked, dry heat.

Infographic

Flatfish vs Scup 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.
Flatfish
Flatfish
1
:
9
Scup
Scup
Contains more Phosphorus +30.4%
Contains more Calcium +104%
Contains more Iron +195.7%
Contains more Magnesium +31.8%
Contains more Potassium +86.8%
Contains less Sodium -85.1%
Contains more Zinc +59%
Contains more Copper +182.6%
Contains more Manganese +164.7%
Contains more Selenium +43.6%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Scup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 26% 21% 102% 33% 8% 17% 22% 6% 256%
Contains more Phosphorus +30.4%
Contains more Calcium +104%
Contains more Iron +195.7%
Contains more Magnesium +31.8%
Contains more Potassium +86.8%
Contains less Sodium -85.1%
Contains more Zinc +59%
Contains more Copper +182.6%
Contains more Manganese +164.7%
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.
Flatfish
Flatfish
3
:
8
Scup
Scup
Contains more Vitamin A +181.1%
Contains more Vitamin B1 +388.5%
Contains more Vitamin B2 +388%
Contains more Vitamin B3 +290.8%
Contains more Vitamin B5 +281.1%
Contains more Vitamin B6 +200.9%
Contains more Folate +183.3%
Contains more Vitamin B12 +23.7%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Scup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 32% 29% 94% 52% 80% 13% 203% 0%
Contains more Vitamin A +181.1%
Contains more Vitamin B1 +388.5%
Contains more Vitamin B2 +388%
Contains more Vitamin B3 +290.8%
Contains more Vitamin B5 +281.1%
Contains more Vitamin B6 +200.9%
Contains more Folate +183.3%
Contains more Vitamin B12 +23.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
1
:
3
Scup
Scup
Contains more Water +18.5%
Contains more Protein +58.9%
Contains more Fats +47.7%
Contains more Other +202.3%
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Scup
24% 4% 68% 4%
Protein: 24.21 g
Fats: 3.5 g
Carbs: 0 g
Water: 68.42 g
Other: 3.87 g
Contains more Water +18.5%
Contains more Protein +58.9%
Contains more Fats +47.7%
Contains more Other +202.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flatfish Scup
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 Scup Opinion
Protein 15.24g 24.21g Scup
Fats 2.37g 3.5g Scup
Calories 86kcal 135kcal Scup
Calcium 25mg 51mg Scup
Iron 0.23mg 0.68mg Scup
Magnesium 22mg 29mg Scup
Phosphorus 309mg 237mg Flatfish
Potassium 197mg 368mg Scup
Sodium 363mg 54mg Scup
Zinc 0.39mg 0.62mg Scup
Copper 0.023mg 0.065mg Scup
Manganese 0.017mg 0.045mg Scup
Selenium 32.6µg 46.8µg Scup
Vitamin A 37IU 104IU Scup
Vitamin A RAE 12µg 31µg Scup
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin B1 0.026mg 0.127mg Scup
Vitamin B2 0.025mg 0.122mg Scup
Vitamin B3 1.278mg 4.994mg Scup
Vitamin B5 0.227mg 0.865mg Scup
Vitamin B6 0.115mg 0.346mg Scup
Folate 6µg 17µg Scup
Vitamin B12 1.31µg 1.62µg Scup
Vitamin K 0.1µg Flatfish
Tryptophan 0.197mg 0.271mg Scup
Threonine 0.719mg 1.061mg Scup
Isoleucine 0.754mg 1.115mg Scup
Leucine 1.335mg 1.967mg Scup
Lysine 1.561mg 2.223mg Scup
Methionine 0.56mg 0.716mg Scup
Phenylalanine 0.624mg 0.945mg Scup
Valine 0.8mg 1.247mg Scup
Histidine 0.374mg 0.713mg Scup
Cholesterol 56mg 67mg Flatfish
Trans Fat 0.014g Scup
Saturated Fat 0.542g Scup
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 Scup
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
31%
Flatfish
42%
Scup
Minerals Daily Need Coverage Score
43%
Flatfish
50%
Scup

Comparison summary

Which food is lower in Sugar?
Scup
Scup is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Scup
Scup contains less Sodium (difference - 309mg)
Which food is lower in Saturated Fat?
Scup
Scup is lower in Saturated Fat (difference - 0.542g)
Which food is richer in minerals?
Scup
Scup is relatively richer in minerals
Which food is richer in vitamins?
Scup
Scup is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 11mg)
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. Scup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174241/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.