Flatfish vs. Shark — In-Depth Nutrition Comparison

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A recap on the 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.

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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.

Flatfish

Shark

Contains more PotassiumPotassium	+27.1%
Contains more PhosphorusPhosphorus	+59.3%

Contains more MagnesiumMagnesium	+95.5%
Contains more CalciumCalcium	+100%
Contains more IronIron	+382.6%
Contains more CopperCopper	+82.6%
Contains more ZincZinc	+23.1%
Contains less SodiumSodium	-66.4%
Contains more ManganeseManganese	+194.1%

~equal in Selenium ~34µg

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

Shark

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+350%
Contains more Vitamin B1Vitamin B1	+176.9%
Contains more Vitamin B2Vitamin B2	+288%
Contains more Vitamin B3Vitamin B3	+117.8%
Contains more Vitamin B5Vitamin B5	+173.1%
Contains more Vitamin B6Vitamin B6	+160.9%
Contains more FolateFolate	+150%

~equal in Vitamin C ~0mg

~equal in Vitamin B12 ~1.21µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.459g	3.701g	22%
Fats	2.37g	13.82g	18%
Vitamin D	3.5µg		18%
Vitamin D*	139 IU		17%
Phosphorus	309mg	194mg	16%
Choline	79.9mg		15%
Vitamin B6	0.115mg	0.3mg	14%
Monounsaturated fat	0.657g	5.935g	13%
Saturated fat	0.542g	3.205g	12%
Iron	0.23mg	1.11mg	11%
Sodium	363mg	122mg	10%
Vitamin B3	1.278mg	2.783mg	9%
Vitamin B5	0.227mg	0.62mg	8%
Calories	86kcal	228kcal	7%
Protein	15.24g	18.62g	7%
Vitamin B2	0.025mg	0.097mg	6%
Magnesium	22mg	43mg	5%
Vitamin A	12µg	54µg	5%
Vitamin E	0.77mg		5%
Vitamin B1	0.026mg	0.072mg	4%
Vitamin B12	1.31µg	1.21µg	4%
Calcium	25mg	50mg	3%
Selenium	32.6µg	34µg	3%
Carbs	0g	6.39g	2%
Copper	0.023mg	0.042mg	2%
Folate	6µg	15µg	2%
Cholesterol	56mg	59mg	1%
Potassium	197mg	155mg	1%
Zinc	0.39mg	0.48mg	1%
Manganese	0.017mg	0.05mg	1%
Protein per 100 calories	18g	8.2g	N/A
Calories per 10 g protein	56kcal	122kcal	N/A
Weight per 100 calories	116g	44g	N/A
Unsaturated / Saturated Fat ratio	2.1	3	N/A
Net carbs	0g	6.39g	N/A
Vitamin K	0.1µg		0%
Trans fat	0.014g		N/A
Tryptophan	0.197mg	0.212mg	0%
Threonine	0.719mg	0.843mg	0%
Isoleucine	0.754mg	0.867mg	0%
Leucine	1.335mg	1.515mg	0%
Lysine	1.561mg	1.634mg	0%
Methionine	0.56mg	0.541mg	0%
Phenylalanine	0.624mg	0.75mg	0%
Valine	0.8mg	0.965mg	0%
Histidine	0.374mg	0.538mg	0%
Omega-3 - EPA	0.168g	0.258g	N/A
Omega-3 - DHA	0.132g	0.431g	N/A
Omega-3 - DPA	0.034g	0.089g	N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A