Flatfish vs. Whitefish — In-Depth Nutrition Comparison

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Important differences between flatfish and whitefish

Flatfish has more selenium and vitamin B12; however, whitefish has more vitamin B6, vitamin B3, vitamin B5, vitamin B1, vitamin B2, zinc, and copper.
Flatfish's daily need coverage for selenium is 30% more.
Flatfish has 6 times more sodium than whitefish. Flatfish has 363mg of sodium, while whitefish has 65mg.

The food varieties used in the comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, whitefish, mixed species, 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.

Flatfish

Whitefish

Contains more SeleniumSelenium

+101.2%

Contains more MagnesiumMagnesium	+90.9%
Contains more CalciumCalcium	+32%
Contains more PotassiumPotassium	+106.1%
Contains more IronIron	+104.3%
Contains more CopperCopper	+300%
Contains more ZincZinc	+225.6%
Contains more PhosphorusPhosphorus	+12%
Contains less SodiumSodium	-82.1%
Contains more ManganeseManganese	+405.9%

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

Whitefish

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B12Vitamin B12	+36.5%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+225%
Contains more Vitamin B1Vitamin B1	+557.7%
Contains more Vitamin B2Vitamin B2	+516%
Contains more Vitamin B3Vitamin B3	+200.9%
Contains more Vitamin B5Vitamin B5	+281.1%
Contains more Vitamin B6Vitamin B6	+200.9%
Contains more FolateFolate	+183.3%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	32.6µg	16.2µg	30%
Protein	15.24g	24.47g	18%
Vitamin D	3.5µg		18%
Vitamin B6	0.115mg	0.346mg	18%
Vitamin D*	139 IU		17%
Vitamin B3	1.278mg	3.846mg	16%
Vitamin B12	1.31µg	0.96µg	15%
Choline	79.9mg		15%
Polyunsaturated fat	0.459g	2.755g	15%
Sodium	363mg	65mg	13%
Vitamin B5	0.227mg	0.865mg	13%
Vitamin B1	0.026mg	0.171mg	12%
Vitamin B2	0.025mg	0.154mg	10%
Fats	2.37g	7.51g	8%
Copper	0.023mg	0.092mg	8%
Zinc	0.39mg	1.27mg	8%
Cholesterol	56mg	77mg	7%
Potassium	197mg	406mg	6%
Magnesium	22mg	42mg	5%
Phosphorus	309mg	346mg	5%
Vitamin E	0.77mg		5%
Monounsaturated fat	0.657g	2.559g	5%
Calories	86kcal	172kcal	4%
Iron	0.23mg	0.47mg	3%
Vitamin A	12µg	39µg	3%
Manganese	0.017mg	0.086mg	3%
Folate	6µg	17µg	3%
Saturated fat	0.542g	1.162g	3%
Calcium	25mg	33mg	1%
Protein per 100 calories	18g	14g	N/A
Calories per 10 g protein	56kcal	70kcal	N/A
Weight per 100 calories	116g	58g	N/A
Unsaturated / Saturated Fat ratio	2.1	4.6	N/A
Vitamin K	0.1µg		0%
Trans fat	0.014g		N/A
Tryptophan	0.197mg	0.274mg	0%
Threonine	0.719mg	1.073mg	0%
Isoleucine	0.754mg	1.128mg	0%
Leucine	1.335mg	1.989mg	0%
Lysine	1.561mg	2.248mg	0%
Methionine	0.56mg	0.724mg	0%
Phenylalanine	0.624mg	0.955mg	0%
Valine	0.8mg	1.261mg	0%
Histidine	0.374mg	0.721mg	0%
Omega-3 - EPA	0.168g	0.406g	N/A
Omega-3 - DHA	0.132g	1.206g	N/A
Omega-3 - DPA	0.034g	0.209g	N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A