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  6. Flatfish vs. Tilefish

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.

Infographic

Flatfish vs Tilefish 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
2
:
8
Tilefish
Tilefish
Contains more Phosphorus +30.9%
Contains more Manganese +13.3%
Contains more Iron +34.8%
Contains more Magnesium +50%
Contains more Potassium +159.9%
Contains less Sodium -83.7%
Contains more Zinc +35.9%
Contains more Copper +126.1%
Contains more Selenium +58%
Equal in Calcium - 26
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Tilefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 24% 102% 46% 8% 15% 18% 2% 281%
Contains more Phosphorus +30.9%
Contains more Manganese +13.3%
Contains more Iron +34.8%
Contains more Magnesium +50%
Contains more Potassium +159.9%
Contains less Sodium -83.7%
Contains more Zinc +35.9%
Contains more Copper +126.1%
Contains more Selenium +58%
Equal in Calcium - 26

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
3
:
8
Tilefish
Tilefish
Contains more Vitamin A +86.5%
Contains more Vitamin B1 +438.5%
Contains more Vitamin B2 +660%
Contains more Vitamin B3 +173.9%
Contains more Vitamin B5 +283.3%
Contains more Vitamin B6 +160.9%
Contains more Folate +183.3%
Contains more Vitamin B12 +90.8%
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%
Tilefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 35% 44% 66% 53% 70% 13% 313% 0%
Contains more Vitamin A +86.5%
Contains more Vitamin B1 +438.5%
Contains more Vitamin B2 +660%
Contains more Vitamin B3 +173.9%
Contains more Vitamin B5 +283.3%
Contains more Vitamin B6 +160.9%
Contains more Folate +183.3%
Contains more Vitamin B12 +90.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
2
:
2
Tilefish
Tilefish
Contains more Water +15.5%
Contains more Other +120.7%
Contains more Protein +60.7%
Contains more Fats +97.9%
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Tilefish
24% 5% 70%
Protein: 24.49 g
Fats: 4.69 g
Carbs: 0 g
Water: 70.24 g
Other: 0.58 g
Contains more Water +15.5%
Contains more Other +120.7%
Contains more Protein +60.7%
Contains more Fats +97.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flatfish
Flatfish
1
:
2
Tilefish
Tilefish
Contains less Saturated Fat -37.6%
Contains more Monounsaturated Fat +102.7%
Contains more Polyunsaturated fat +171.5%
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Tilefish
25% 39% 36%
Saturated Fat: 0.868 g
Monounsaturated Fat: 1.332 g
Polyunsaturated fat: 1.246 g
Contains less Saturated Fat -37.6%
Contains more Monounsaturated Fat +102.7%
Contains more Polyunsaturated 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.
Flatfish Tilefish
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Flatfish Tilefish Opinion
Protein 15.24g 24.49g Tilefish
Fats 2.37g 4.69g Tilefish
Calories 86kcal 147kcal Tilefish
Calcium 25mg 26mg Tilefish
Iron 0.23mg 0.31mg Tilefish
Magnesium 22mg 33mg Tilefish
Phosphorus 309mg 236mg Flatfish
Potassium 197mg 512mg Tilefish
Sodium 363mg 59mg Tilefish
Zinc 0.39mg 0.53mg Tilefish
Copper 0.023mg 0.052mg Tilefish
Manganese 0.017mg 0.015mg Flatfish
Selenium 32.6µg 51.5µg Tilefish
Vitamin A 37IU 69IU Tilefish
Vitamin A RAE 12µg 21µg Tilefish
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin B1 0.026mg 0.14mg Tilefish
Vitamin B2 0.025mg 0.19mg Tilefish
Vitamin B3 1.278mg 3.5mg Tilefish
Vitamin B5 0.227mg 0.87mg Tilefish
Vitamin B6 0.115mg 0.3mg Tilefish
Folate 6µg 17µg Tilefish
Vitamin B12 1.31µg 2.5µg Tilefish
Vitamin K 0.1µg Flatfish
Tryptophan 0.197mg 0.274mg Tilefish
Threonine 0.719mg 1.074mg Tilefish
Isoleucine 0.754mg 1.128mg Tilefish
Leucine 1.335mg 1.99mg Tilefish
Lysine 1.561mg 2.249mg Tilefish
Methionine 0.56mg 0.725mg Tilefish
Phenylalanine 0.624mg 0.956mg Tilefish
Valine 0.8mg 1.262mg Tilefish
Histidine 0.374mg 0.721mg Tilefish
Cholesterol 56mg 64mg Flatfish
Trans Fat 0.014g Tilefish
Saturated Fat 0.542g 0.868g Flatfish
Omega-3 - DHA 0.132g 0.733g Tilefish
Omega-3 - EPA 0.168g 0.172g Tilefish
Omega-3 - DPA 0.034g 0.143g Tilefish
Monounsaturated Fat 0.657g 1.332g Tilefish
Polyunsaturated fat 0.459g 1.246g Tilefish
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Tilefish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
31%
Flatfish
50%
Tilefish
Minerals Daily Need Coverage Score
43%
Flatfish
51%
Tilefish

Comparison summary

Which food is lower in Sugar?
Tilefish
Tilefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tilefish
Tilefish contains less Sodium (difference - 304mg)
Which food is richer in minerals?
Tilefish
Tilefish is relatively richer in minerals
Which food is richer in vitamins?
Tilefish
Tilefish is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 0.326g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tilefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175152/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.