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Flatfish vs. Whiting — In-Depth Nutrition Comparison

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Important differences between flatfish and whiting

  • Flatfish has more vitamin D; however, whiting has more vitamin B12, selenium, potassium, and vitamin B6.
  • Whiting's daily need coverage for vitamin B12 is 54% more.
  • Flatfish has 3 times more sodium than whiting. Flatfish has 363mg of sodium, while whiting has 132mg.

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

Infographic

Flatfish vs Whiting infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +148%
Contains more PotassiumPotassium +120.3%
Contains more IronIron +82.6%
Contains more CopperCopper +73.9%
Contains more ZincZinc +35.9%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +664.7%
Contains more SeleniumSelenium +26.1%
~equal in Phosphorus ~285mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 13% 7.6% 27% 17% 14% 31% 15% 42% 325% 0.25% 11% 45%
Contains more Vitamin EVitamin E +102.6%
Contains more Vitamin DVitamin D +94.4%
Contains more Vitamin AVitamin A +216.7%
Contains more Vitamin B1Vitamin B1 +161.5%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +30.7%
Contains more Vitamin B5Vitamin B5 +10.1%
Contains more Vitamin B6Vitamin B6 +56.5%
Contains more Vitamin B12Vitamin B12 +98.5%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg
~equal in Choline ~83.3mg

All nutrients comparison - raw data values

Nutrient Flatfish Whiting DV% diff.
Vitamin B12 1.31µg 2.6µg 54%
Protein 15.24g 23.48g 16%
Selenium 32.6µg 41.1µg 15%
Sodium 363mg 132mg 10%
Cholesterol 56mg 84mg 9%
Vitamin D 3.5µg 1.8µg 9%
Vitamin D 139IU 73IU 8%
Potassium 197mg 434mg 7%
Manganese 0.017mg 0.13mg 5%
Vitamin B6 0.115mg 0.18mg 5%
Vitamin B1 0.026mg 0.068mg 4%
Calcium 25mg 62mg 4%
Vitamin B2 0.025mg 0.06mg 3%
Phosphorus 309mg 285mg 3%
Vitamin A 12µg 38µg 3%
Vitamin E 0.77mg 0.38mg 3%
Folate 6µg 15µg 2%
Vitamin B3 1.278mg 1.67mg 2%
Calories 86kcal 116kcal 2%
Copper 0.023mg 0.04mg 2%
Iron 0.23mg 0.42mg 2%
Zinc 0.39mg 0.53mg 1%
Magnesium 22mg 27mg 1%
Fats 2.37g 1.69g 1%
Choline 79.9mg 83.3mg 1%
Saturated fat 0.542g 0.4g 1%
Monounsaturated fat 0.657g 0.445g 1%
Polyunsaturated fat 0.459g 0.587g 1%
Vitamin B5 0.227mg 0.25mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.197mg 0.263mg 0%
Threonine 0.719mg 1.029mg 0%
Isoleucine 0.754mg 1.082mg 0%
Leucine 1.335mg 1.908mg 0%
Lysine 1.561mg 2.156mg 0%
Methionine 0.56mg 0.695mg 0%
Phenylalanine 0.624mg 0.917mg 0%
Valine 0.8mg 1.21mg 0%
Histidine 0.374mg 0.691mg 0%
Omega-3 - EPA 0.168g 0.283g N/A
Omega-3 - DHA 0.132g 0.235g N/A
Omega-3 - DPA 0.034g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more FatsFats +40.2%
Contains more OtherOther +966.7%
Contains more ProteinProtein +54.1%
~equal in Carbs ~0g
~equal in Water ~74.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
28% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 g
Contains more Mono. FatMonounsaturated fat +47.6%
Contains less Sat. FatSaturated fat -26.2%
Contains more Poly. FatPolyunsaturated fat +27.9%

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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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.