Flatfish vs. Tilefish — In-Depth Nutrition Comparison
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Important differences between flatfish and tilefish
- Flatfish has more phosphorus; however, tilefish has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, vitamin B1, and potassium.
- Tilefish's daily need coverage for vitamin B12 is 50% more.
- Flatfish has 6 times more sodium than tilefish. Flatfish has 363mg of sodium, while tilefish has 59mg.
The food varieties used in the comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, tilefish, 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.
| Contains more PhosphorusPhosphorus | +30.9% |
| Contains more ManganeseManganese | +13.3% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +159.9% |
| Contains more IronIron | +34.8% |
| Contains more CopperCopper | +126.1% |
| Contains more ZincZinc | +35.9% |
| Contains less SodiumSodium | -83.7% |
| Contains more SeleniumSelenium | +58% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +75% |
| Contains more Vitamin B1Vitamin B1 | +438.5% |
| Contains more Vitamin B2Vitamin B2 | +660% |
| Contains more Vitamin B3Vitamin B3 | +173.9% |
| Contains more Vitamin B5Vitamin B5 | +283.3% |
| Contains more Vitamin B6Vitamin B6 | +160.9% |
| Contains more Vitamin B12Vitamin B12 | +90.8% |
| Contains more FolateFolate | +183.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +15.5% |
| Contains more OtherOther | +120.7% |
| Contains more ProteinProtein | +60.7% |
| Contains more FatsFats | +97.9% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -37.6% |
| Contains more Mono. FatMonounsaturated fat | +102.7% |
| Contains more Poly. FatPolyunsaturated fat | +171.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 1.31µg | 2.5µg | 50% |
| Selenium | 32.6µg | 51.5µg | 34% |
| Protein | 15.24g | 24.49g | 19% |
| Vitamin D | 3.5µg | 18% | |
| Vitamin D | 139IU | 17% | |
| Choline | 79.9mg | 15% | |
| Vitamin B3 | 1.278mg | 3.5mg | 14% |
| Vitamin B6 | 0.115mg | 0.3mg | 14% |
| Vitamin B5 | 0.227mg | 0.87mg | 13% |
| Sodium | 363mg | 59mg | 13% |
| Vitamin B2 | 0.025mg | 0.19mg | 13% |
| Vitamin B1 | 0.026mg | 0.14mg | 10% |
| Phosphorus | 309mg | 236mg | 10% |
| Potassium | 197mg | 512mg | 9% |
| Polyunsaturated fat | 0.459g | 1.246g | 5% |
| Vitamin E | 0.77mg | 5% | |
| Fats | 2.37g | 4.69g | 4% |
| Folate | 6µg | 17µg | 3% |
| Calories | 86kcal | 147kcal | 3% |
| Magnesium | 22mg | 33mg | 3% |
| Copper | 0.023mg | 0.052mg | 3% |
| Cholesterol | 56mg | 64mg | 3% |
| Monounsaturated fat | 0.657g | 1.332g | 2% |
| Vitamin A | 12µg | 21µg | 1% |
| Zinc | 0.39mg | 0.53mg | 1% |
| Iron | 0.23mg | 0.31mg | 1% |
| Saturated fat | 0.542g | 0.868g | 1% |
| Calcium | 25mg | 26mg | 0% |
| Manganese | 0.017mg | 0.015mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.197mg | 0.274mg | 0% |
| Threonine | 0.719mg | 1.074mg | 0% |
| Isoleucine | 0.754mg | 1.128mg | 0% |
| Leucine | 1.335mg | 1.99mg | 0% |
| Lysine | 1.561mg | 2.249mg | 0% |
| Methionine | 0.56mg | 0.725mg | 0% |
| Phenylalanine | 0.624mg | 0.956mg | 0% |
| Valine | 0.8mg | 1.262mg | 0% |
| Histidine | 0.374mg | 0.721mg | 0% |
| Omega-3 - EPA | 0.168g | 0.172g | N/A |
| Omega-3 - DHA | 0.132g | 0.733g | N/A |
| Omega-3 - DPA | 0.034g | 0.143g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
28%
46%
Minerals Daily Need Coverage Score
43%
51%
Comparison summary
Which food is lower in Sugar?
Tilefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tilefish contains less Sodium (difference - 304mg)
Which food is richer in minerals?
Tilefish is relatively richer in minerals
Which food is richer in vitamins?
Tilefish is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated fat?
Flatfish is lower in Saturated fat (difference - 0.326g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)