Flatfish vs. Sturgeon — In-Depth Nutrition Comparison

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The main differences between flatfish and sturgeon

Flatfish is richer in selenium, yet sturgeon is richer in vitamin B3, vitamin B12, vitamin D*, vitamin A, vitamin B5, vitamin B6, and iron.
Daily need coverage for vitamin B3 for sturgeon is 55% higher.
Flatfish contains 5 times more sodium than sturgeon. Flatfish contains 363mg of sodium, while sturgeon contains 69mg.

Food types used in this article are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, sturgeon, 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.

Flatfish

Sturgeon

Contains more CalciumCalcium	+47.1%
Contains more PhosphorusPhosphorus	+14%
Contains more SeleniumSelenium	+101.2%

Contains more MagnesiumMagnesium	+104.5%
Contains more PotassiumPotassium	+84.8%
Contains more IronIron	+291.3%
Contains more CopperCopper	+130.4%
Contains more ZincZinc	+38.5%
Contains less SodiumSodium	-81%
Contains more ManganeseManganese	+76.5%

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

Sturgeon

Contains more Vitamin EVitamin E

+22.2%

Contains more Vitamin DVitamin D	+268.6%
Contains more Vitamin AVitamin A	+2091.7%
Contains more Vitamin B1Vitamin B1	+207.7%
Contains more Vitamin B2Vitamin B2	+260%
Contains more Vitamin B3Vitamin B3	+690.3%
Contains more Vitamin B5Vitamin B5	+283.3%
Contains more Vitamin B6Vitamin B6	+100%
Contains more Vitamin B12Vitamin B12	+90.8%
Contains more FolateFolate	+183.3%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	1.278mg	10.1mg	55%
Vitamin B12	1.31µg	2.5µg	50%
Vitamin D*	139 IU	515 IU	47%
Vitamin D	3.5µg	12.9µg	47%
Selenium	32.6µg	16.2µg	30%
Vitamin A	12µg	263µg	28%
Sodium	363mg	69mg	13%
Vitamin B5	0.227mg	0.87mg	13%
Protein	15.24g	20.7g	11%
Vitamin B6	0.115mg	0.23mg	9%
Iron	0.23mg	0.9mg	8%
Cholesterol	56mg	77mg	7%
Magnesium	22mg	45mg	5%
Potassium	197mg	364mg	5%
Phosphorus	309mg	271mg	5%
Vitamin B1	0.026mg	0.08mg	5%
Vitamin B2	0.025mg	0.09mg	5%
Monounsaturated fat	0.657g	2.486g	5%
Fats	2.37g	5.18g	4%
Copper	0.023mg	0.053mg	3%
Folate	6µg	17µg	3%
Saturated fat	0.542g	1.173g	3%
Polyunsaturated fat	0.459g	0.885g	3%
Calories	86kcal	135kcal	2%
Choline	79.9mg	70mg	2%
Calcium	25mg	17mg	1%
Zinc	0.39mg	0.54mg	1%
Vitamin E	0.77mg	0.63mg	1%
Manganese	0.017mg	0.03mg	1%
Protein per 100 calories	18g	15g	N/A
Calories per 10 g protein	56kcal	65kcal	N/A
Weight per 100 calories	116g	74g	N/A
Unsaturated / Saturated Fat ratio	2.1	2.9	N/A
Vitamin K	0.1µg	0.1µg	0%
Trans fat	0.014g		N/A
Tryptophan	0.197mg	0.232mg	0%
Threonine	0.719mg	0.907mg	0%
Isoleucine	0.754mg	0.954mg	0%
Leucine	1.335mg	1.682mg	0%
Lysine	1.561mg	1.901mg	0%
Methionine	0.56mg	0.613mg	0%
Phenylalanine	0.624mg	0.808mg	0%
Valine	0.8mg	1.066mg	0%
Histidine	0.374mg	0.609mg	0%
Omega-3 - EPA	0.168g	0.249g	N/A
Omega-3 - DHA	0.132g	0.119g	N/A
Omega-3 - DPA	0.034g	0.058g	N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A