Flatfish vs. Surimi — In-Depth Nutrition Comparison

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How are flatfish and surimi different?

Flatfish has more selenium, vitamin B3, and vitamin B6; however, surimi is richer in vitamin B12.
Surimi covers your daily need for vitamin B12, 12% more than flatfish.
Flatfish has 6 times more vitamin B3 than surimi. Flatfish has 1.278mg of vitamin B3, while surimi has 0.22mg.
Surimi contains less sodium.
Surimi has a higher glycemic index. The glycemic index of surimi is 50, while the glycemic index of flatfish is 0.

Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, surimi types were used in this article.

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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

Surimi

Contains more CalciumCalcium	+177.8%
Contains more PotassiumPotassium	+75.9%
Contains more ZincZinc	+18.2%
Contains more ManganeseManganese	+54.5%
Contains more SeleniumSelenium	+16%

Contains more MagnesiumMagnesium	+95.5%
Contains more IronIron	+13%
Contains more CopperCopper	+39.1%
Contains less SodiumSodium	-60.6%

~equal in Phosphorus ~282mg

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

Surimi

Contains more Vitamin EVitamin E	+22.2%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+30%
Contains more Vitamin B2Vitamin B2	+19%
Contains more Vitamin B3Vitamin B3	+480.9%
Contains more Vitamin B5Vitamin B5	+224.3%
Contains more Vitamin B6Vitamin B6	+283.3%
Contains more FolateFolate	+200%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+66.7%
Contains more Vitamin B12Vitamin B12	+22.1%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D	3.5µg		18%
Vitamin D	139IU		17%
Choline	79.9mg		15%
Vitamin B12	1.31µg	1.6µg	12%
Sodium	363mg	143mg	10%
Cholesterol	56mg	30mg	9%
Selenium	32.6µg	28.1µg	8%
Vitamin B3	1.278mg	0.22mg	7%
Vitamin B6	0.115mg	0.03mg	7%
Magnesium	22mg	43mg	5%
Phosphorus	309mg	282mg	4%
Vitamin B5	0.227mg	0.07mg	3%
Potassium	197mg	112mg	3%
Saturated fat	0.542g	0.191g	2%
Calcium	25mg	9mg	2%
Carbs	0g	6.85g	2%
Fats	2.37g	0.9g	2%
Folate	6µg	2µg	1%
Monounsaturated fat	0.657g	0.149g	1%
Calories	86kcal	99kcal	1%
Vitamin B1	0.026mg	0.02mg	1%
Vitamin E	0.77mg	0.63mg	1%
Vitamin A	12µg	20µg	1%
Zinc	0.39mg	0.33mg	1%
Copper	0.023mg	0.032mg	1%
Protein	15.24g	15.18g	0%
Net carbs	0g	6.85g	N/A
Iron	0.23mg	0.26mg	0%
Manganese	0.017mg	0.011mg	0%
Vitamin B2	0.025mg	0.021mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat	0.014g		N/A
Polyunsaturated fat	0.459g	0.443g	0%
Tryptophan	0.197mg	0.092mg	0%
Threonine	0.719mg	0.734mg	0%
Isoleucine	0.754mg	0.709mg	0%
Leucine	1.335mg	1.202mg	0%
Lysine	1.561mg	1.387mg	0%
Methionine	0.56mg	0.515mg	0%
Phenylalanine	0.624mg	0.595mg	0%
Valine	0.8mg	0.77mg	0%
Histidine	0.374mg	0.35mg	0%
Omega-3 - EPA	0.168g	0.157g	N/A
Omega-3 - DHA	0.132g	0.241g	N/A
Omega-3 - DPA	0.034g	0.014g	N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A