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  6. Flatfish vs. Whiting

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
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
1
:
9
Whiting
Whiting
Contains more Calcium +148%
Contains more Iron +82.6%
Contains more Magnesium +22.7%
Contains more Potassium +120.3%
Contains less Sodium -63.6%
Contains more Zinc +35.9%
Contains more Copper +73.9%
Contains more Manganese +664.7%
Contains more Selenium +26.1%
Equal in Phosphorus - 285
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Whiting
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Contains more Calcium +148%
Contains more Iron +82.6%
Contains more Magnesium +22.7%
Contains more Potassium +120.3%
Contains less Sodium -63.6%
Contains more Zinc +35.9%
Contains more Copper +73.9%
Contains more Manganese +664.7%
Contains more Selenium +26.1%
Equal in Phosphorus - 285

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
2
:
8
Whiting
Whiting
Contains more Vitamin E +102.6%
Contains more Vitamin D +94.4%
Contains more Vitamin A +245.9%
Contains more Vitamin B1 +161.5%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +30.7%
Contains more Vitamin B5 +10.1%
Contains more Vitamin B6 +56.5%
Contains more Folate +150%
Contains more Vitamin B12 +98.5%
Equal in Vitamin K - 0.1
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%
Whiting
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 1%
Contains more Vitamin E +102.6%
Contains more Vitamin D +94.4%
Contains more Vitamin A +245.9%
Contains more Vitamin B1 +161.5%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +30.7%
Contains more Vitamin B5 +10.1%
Contains more Vitamin B6 +56.5%
Contains more Folate +150%
Contains more Vitamin B12 +98.5%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
3
:
1
Whiting
Whiting
Contains more Fats +40.2%
Contains more Other +966.7%
Contains more Protein +54.1%
Equal in Water - 74.71
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Whiting
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more Fats +40.2%
Contains more Other +966.7%
Contains more Protein +54.1%
Equal in Water - 74.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flatfish
Flatfish
1
:
2
Whiting
Whiting
Contains more Monounsaturated Fat +47.6%
Contains less Saturated Fat -26.2%
Contains more Polyunsaturated fat +27.9%
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Whiting
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
Contains more Monounsaturated Fat +47.6%
Contains less Saturated Fat -26.2%
Contains more Polyunsaturated fat +27.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flatfish Whiting
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Flatfish Whiting Opinion
Protein 15.24g 23.48g Whiting
Fats 2.37g 1.69g Flatfish
Calories 86kcal 116kcal Whiting
Calcium 25mg 62mg Whiting
Iron 0.23mg 0.42mg Whiting
Magnesium 22mg 27mg Whiting
Phosphorus 309mg 285mg Flatfish
Potassium 197mg 434mg Whiting
Sodium 363mg 132mg Whiting
Zinc 0.39mg 0.53mg Whiting
Copper 0.023mg 0.04mg Whiting
Manganese 0.017mg 0.13mg Whiting
Selenium 32.6µg 41.1µg Whiting
Vitamin A 37IU 128IU Whiting
Vitamin A RAE 12µg 38µg Whiting
Vitamin E 0.77mg 0.38mg Flatfish
Vitamin D 139IU 73IU Flatfish
Vitamin D 3.5µg 1.8µg Flatfish
Vitamin B1 0.026mg 0.068mg Whiting
Vitamin B2 0.025mg 0.06mg Whiting
Vitamin B3 1.278mg 1.67mg Whiting
Vitamin B5 0.227mg 0.25mg Whiting
Vitamin B6 0.115mg 0.18mg Whiting
Folate 6µg 15µg Whiting
Vitamin B12 1.31µg 2.6µg Whiting
Vitamin K 0.1µg 0.1µg
Tryptophan 0.197mg 0.263mg Whiting
Threonine 0.719mg 1.029mg Whiting
Isoleucine 0.754mg 1.082mg Whiting
Leucine 1.335mg 1.908mg Whiting
Lysine 1.561mg 2.156mg Whiting
Methionine 0.56mg 0.695mg Whiting
Phenylalanine 0.624mg 0.917mg Whiting
Valine 0.8mg 1.21mg Whiting
Histidine 0.374mg 0.691mg Whiting
Cholesterol 56mg 84mg Flatfish
Trans Fat 0.014g Whiting
Saturated Fat 0.542g 0.4g Whiting
Omega-3 - DHA 0.132g 0.235g Whiting
Omega-3 - EPA 0.168g 0.283g Whiting
Omega-3 - DPA 0.034g 0.017g Flatfish
Monounsaturated Fat 0.657g 0.445g Flatfish
Polyunsaturated fat 0.459g 0.587g Whiting
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Whiting
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
44%
Whiting
Minerals Daily Need Coverage Score
43%
Flatfish
50%
Whiting

Comparison summary

Which food contains less Sodium?
Whiting
Whiting contains less Sodium (difference - 231mg)
Which food is lower in Saturated Fat?
Whiting
Whiting is lower in Saturated Fat (difference - 0.142g)
Which food is richer in minerals?
Whiting
Whiting is relatively richer in minerals
Which food is richer in vitamins?
Whiting
Whiting is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 28mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. 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.