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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
