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Flatfish vs. Shark — In-Depth Nutrition Comparison

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A recap on differences between Flatfish and Shark

  • Flatfish is higher in Phosphorus, yet Shark is higher in Vitamin B6, Iron, Vitamin B3, Vitamin B5, and Vitamin B2.
  • Flatfish covers your daily Phosphorus needs 16% more than Shark.
  • Flatfish contains 3 times more Sodium than Shark. While Flatfish contains 363mg of Sodium, Shark contains only 122mg.

Food varieties used in this article are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, shark, mixed species, cooked, batter-dipped and fried.

Infographic

Flatfish vs Shark infographic
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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.
:
8
Shark
Contains more Phosphorus +59.3%
Contains more Potassium +27.1%
Contains more Calcium +100%
Contains more Iron +382.6%
Contains more Magnesium +95.5%
Contains less Sodium -66.4%
Contains more Zinc +23.1%
Contains more Copper +82.6%
Contains more Manganese +194.1%
Equal in Selenium - 34
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 15% 42% 31% 84% 14% 16% 14% 14% 7% 186%
Contains more Phosphorus +59.3%
Contains more Potassium +27.1%
Contains more Calcium +100%
Contains more Iron +382.6%
Contains more Magnesium +95.5%
Contains less Sodium -66.4%
Contains more Zinc +23.1%
Contains more Copper +82.6%
Contains more Manganese +194.1%
Equal in Selenium - 34

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.
:
7
Shark
Contains more Vitamin A +386.5%
Contains more Vitamin B1 +176.9%
Contains more Vitamin B2 +288%
Contains more Vitamin B3 +117.8%
Contains more Vitamin B5 +173.1%
Contains more Vitamin B6 +160.9%
Contains more Folate +150%
Equal in Vitamin B12 - 1.21
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 11% 0% 0% 0% 18% 23% 53% 38% 70% 12% 152% 0% 0%
Contains more Vitamin A +386.5%
Contains more Vitamin B1 +176.9%
Contains more Vitamin B2 +288%
Contains more Vitamin B3 +117.8%
Contains more Vitamin B5 +173.1%
Contains more Vitamin B6 +160.9%
Contains more Folate +150%
Equal in Vitamin B12 - 1.21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Shark
Contains more Water +35%
Contains more Other +18.5%
Contains more Protein +22.2%
Contains more Fats +483.1%
Contains more Carbs +∞%
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
19% 14% 6% 60%
Protein: 18.62 g
Fats: 13.82 g
Carbs: 6.39 g
Water: 60.09 g
Other: 1.08 g
Contains more Water +35%
Contains more Other +18.5%
Contains more Protein +22.2%
Contains more Fats +483.1%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Shark
Contains less Saturated Fat -83.1%
Contains more Monounsaturated Fat +803.3%
Contains more Polyunsaturated fat +706.3%
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
25% 46% 29%
Saturated Fat: 3.205 g
Monounsaturated Fat: 5.935 g
Polyunsaturated fat: 3.701 g
Contains less Saturated Fat -83.1%
Contains more Monounsaturated Fat +803.3%
Contains more Polyunsaturated fat +706.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flatfish Shark
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 Shark Opinion
Net carbs 0g 6.39g Shark
Protein 15.24g 18.62g Shark
Fats 2.37g 13.82g Shark
Carbs 0g 6.39g Shark
Calories 86kcal 228kcal Shark
Calcium 25mg 50mg Shark
Iron 0.23mg 1.11mg Shark
Magnesium 22mg 43mg Shark
Phosphorus 309mg 194mg Flatfish
Potassium 197mg 155mg Flatfish
Sodium 363mg 122mg Shark
Zinc 0.39mg 0.48mg Shark
Copper 0.023mg 0.042mg Shark
Manganese 0.017mg 0.05mg Shark
Selenium 32.6µg 34µg Shark
Vitamin A 37IU 180IU Shark
Vitamin A RAE 12µg 54µg Shark
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin B1 0.026mg 0.072mg Shark
Vitamin B2 0.025mg 0.097mg Shark
Vitamin B3 1.278mg 2.783mg Shark
Vitamin B5 0.227mg 0.62mg Shark
Vitamin B6 0.115mg 0.3mg Shark
Folate 6µg 15µg Shark
Vitamin B12 1.31µg 1.21µg Flatfish
Choline 79.9mg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.197mg 0.212mg Shark
Threonine 0.719mg 0.843mg Shark
Isoleucine 0.754mg 0.867mg Shark
Leucine 1.335mg 1.515mg Shark
Lysine 1.561mg 1.634mg Shark
Methionine 0.56mg 0.541mg Flatfish
Phenylalanine 0.624mg 0.75mg Shark
Valine 0.8mg 0.965mg Shark
Histidine 0.374mg 0.538mg Shark
Cholesterol 56mg 59mg Flatfish
Trans Fat 0.014g Shark
Saturated Fat 0.542g 3.205g Flatfish
Omega-3 - DHA 0.132g 0.431g Shark
Omega-3 - EPA 0.168g 0.258g Shark
Omega-3 - DPA 0.034g 0.089g Shark
Monounsaturated Fat 0.657g 5.935g Shark
Polyunsaturated fat 0.459g 3.701g Shark
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Shark
Low Fats diet ok
Low Carbs diet ok
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%
Shark
Minerals Daily Need Coverage Score
43%
Flatfish
42%
Shark

Comparison summary

Which food is lower in Sugar?
Shark
Shark is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Shark
Shark contains less Sodium (difference - 241mg)
Which food is richer in minerals?
Shark
Shark is relatively richer in minerals
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 2.663g)
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. Shark - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175143/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.