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  6. Flatfish vs. Surimi

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 of 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.

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

Infographic

Flatfish vs Surimi 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
6
:
4
Surimi
Surimi
Contains more Calcium +177.8%
Contains more Potassium +75.9%
Contains more Zinc +18.2%
Contains more Manganese +54.5%
Contains more Selenium +16%
Contains more Iron +13%
Contains more Magnesium +95.5%
Contains less Sodium -60.6%
Contains more Copper +39.1%
Equal in Phosphorus - 282
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Surimi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 10% 31% 121% 10% 19% 10% 11% 2% 154%
Contains more Calcium +177.8%
Contains more Potassium +75.9%
Contains more Zinc +18.2%
Contains more Manganese +54.5%
Contains more Selenium +16%
Contains more Iron +13%
Contains more Magnesium +95.5%
Contains less Sodium -60.6%
Contains more Copper +39.1%
Equal in Phosphorus - 282

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
8
:
2
Surimi
Surimi
Contains more Vitamin E +22.2%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +480.9%
Contains more Vitamin B5 +224.3%
Contains more Vitamin B6 +283.3%
Contains more Folate +200%
Contains more Vitamin A +81.1%
Contains more Vitamin B12 +22.1%
Equal in Vitamin K - 0.1
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%
Surimi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 1%
Contains more Vitamin E +22.2%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +480.9%
Contains more Vitamin B5 +224.3%
Contains more Vitamin B6 +283.3%
Contains more Folate +200%
Contains more Vitamin A +81.1%
Contains more Vitamin B12 +22.1%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
4
:
1
Surimi
Surimi
Contains more Fats +163.3%
Contains more Other +75.3%
Contains more Carbs +∞%
Equal in Protein - 15.18
Equal in Water - 76.34
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Surimi
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more Fats +163.3%
Contains more Other +75.3%
Contains more Carbs +∞%
Equal in Protein - 15.18
Equal in Water - 76.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flatfish
Flatfish
2
:
1
Surimi
Surimi
Contains more Monounsaturated Fat +340.9%
Contains less Saturated Fat -64.8%
Equal in Polyunsaturated fat - 0.443
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Surimi
24% 19% 57%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.149 g
Polyunsaturated fat: 0.443 g
Contains more Monounsaturated Fat +340.9%
Contains less Saturated Fat -64.8%
Equal in Polyunsaturated fat - 0.443

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flatfish Surimi
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Flatfish Surimi Opinion
Net carbs 0g 6.85g Surimi
Protein 15.24g 15.18g Flatfish
Fats 2.37g 0.9g Flatfish
Carbs 0g 6.85g Surimi
Calories 86kcal 99kcal Surimi
Calcium 25mg 9mg Flatfish
Iron 0.23mg 0.26mg Surimi
Magnesium 22mg 43mg Surimi
Phosphorus 309mg 282mg Flatfish
Potassium 197mg 112mg Flatfish
Sodium 363mg 143mg Surimi
Zinc 0.39mg 0.33mg Flatfish
Copper 0.023mg 0.032mg Surimi
Manganese 0.017mg 0.011mg Flatfish
Selenium 32.6µg 28.1µg Flatfish
Vitamin A 37IU 67IU Surimi
Vitamin A RAE 12µg 20µg Surimi
Vitamin E 0.77mg 0.63mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin B1 0.026mg 0.02mg Flatfish
Vitamin B2 0.025mg 0.021mg Flatfish
Vitamin B3 1.278mg 0.22mg Flatfish
Vitamin B5 0.227mg 0.07mg Flatfish
Vitamin B6 0.115mg 0.03mg Flatfish
Folate 6µg 2µg Flatfish
Vitamin B12 1.31µg 1.6µg Surimi
Vitamin K 0.1µg 0.1µg
Tryptophan 0.197mg 0.092mg Flatfish
Threonine 0.719mg 0.734mg Surimi
Isoleucine 0.754mg 0.709mg Flatfish
Leucine 1.335mg 1.202mg Flatfish
Lysine 1.561mg 1.387mg Flatfish
Methionine 0.56mg 0.515mg Flatfish
Phenylalanine 0.624mg 0.595mg Flatfish
Valine 0.8mg 0.77mg Flatfish
Histidine 0.374mg 0.35mg Flatfish
Cholesterol 56mg 30mg Surimi
Trans Fat 0.014g Surimi
Saturated Fat 0.542g 0.191g Surimi
Omega-3 - DHA 0.132g 0.241g Surimi
Omega-3 - EPA 0.168g 0.157g Flatfish
Omega-3 - DPA 0.034g 0.014g Flatfish
Monounsaturated Fat 0.657g 0.149g Flatfish
Polyunsaturated fat 0.459g 0.443g 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 Surimi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
20%
Surimi
Minerals Daily Need Coverage Score
43%
Flatfish
37%
Surimi

Comparison summary

Which food contains less Sodium?
Surimi
Surimi contains less Sodium (difference - 220mg)
Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 0.351g)
Which food is lower in glycemic index?
Flatfish
Flatfish is lower in glycemic index (difference - 50)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $4)
Which food is richer in minerals?
Flatfish
Flatfish is relatively richer in minerals
Which food is richer in vitamins?
Flatfish
Flatfish is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.