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  6. Flatfish vs. Wolffish

Flatfish vs. Wolffish — In-Depth Nutrition Comparison

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Summary of differences between flatfish and wolffish

  • Flatfish has more phosphorus; however, wolffish is higher in vitamin B12, vitamin B6, selenium, vitamin B1, vitamin B5, vitamin B3, vitamin A, and zinc.
  • Wolffish covers your daily need for vitamin B12, 43% more than flatfish.
  • Flatfish has 3 times more sodium than wolffish. While flatfish has 363mg of sodium, wolffish has only 109mg.

These are the specific foods used in this comparison Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, wolffish, Atlantic, cooked, dry heat.

Infographic

Flatfish vs Wolffish 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.
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 27% 2.4% 34% 4.5% 12% 27% 110% 14% 2.5% 255%
Contains more CalciumCalcium +212.5%
Contains more IronIron +91.7%
Contains more PhosphorusPhosphorus +20.7%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +95.4%
Contains more CopperCopper +60.9%
Contains more ZincZinc +156.4%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +11.8%
Contains more SeleniumSelenium +43.6%

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% 43% 0% 0% 52% 22% 49% 39% 107% 294% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +983.3%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +288%
Contains more Vitamin B3Vitamin B3 +103.3%
Contains more Vitamin B5Vitamin B5 +189.9%
Contains more Vitamin B6Vitamin B6 +301.7%
Contains more Vitamin B12Vitamin B12 +79.4%
~equal in Vitamin C ~0mg
~equal in Folate ~6µg

All nutrients comparison - raw data values

Nutrient Flatfish Wolffish DV% diff.
Vitamin B12 1.31µg 2.35µg 43%
Vitamin B6 0.115mg 0.462mg 27%
Selenium 32.6µg 46.8µg 26%
Vitamin D 3.5µg 18%
Vitamin D 139IU 17%
Vitamin B1 0.026mg 0.208mg 15%
Choline 79.9mg 15%
Protein 15.24g 22.44g 14%
Vitamin A 12µg 130µg 13%
Sodium 363mg 109mg 11%
Vitamin B5 0.227mg 0.658mg 9%
Phosphorus 309mg 256mg 8%
Vitamin B3 1.278mg 2.598mg 8%
Potassium 197mg 385mg 6%
Vitamin B2 0.025mg 0.097mg 6%
Zinc 0.39mg 1mg 6%
Vitamin E 0.77mg 5%
Magnesium 22mg 38mg 4%
Polyunsaturated fat 0.459g 1.083g 4%
Calories 86kcal 123kcal 2%
Copper 0.023mg 0.037mg 2%
Calcium 25mg 8mg 2%
Iron 0.23mg 0.12mg 1%
Cholesterol 56mg 59mg 1%
Monounsaturated fat 0.657g 1.072g 1%
Fats 2.37g 3.06g 1%
Manganese 0.017mg 0.019mg 0%
Vitamin K 0.1µg 0%
Folate 6µg 6µg 0%
Trans fat 0.014g N/A
Saturated fat 0.542g 0.468g 0%
Tryptophan 0.197mg 0.251mg 0%
Threonine 0.719mg 0.984mg 0%
Isoleucine 0.754mg 1.034mg 0%
Leucine 1.335mg 1.824mg 0%
Lysine 1.561mg 2.061mg 0%
Methionine 0.56mg 0.664mg 0%
Phenylalanine 0.624mg 0.876mg 0%
Valine 0.8mg 1.156mg 0%
Histidine 0.374mg 0.661mg 0%
Omega-3 - EPA 0.168g 0.393g N/A
Omega-3 - DHA 0.132g 0.405g N/A
Omega-3 - DPA 0.034g 0.055g 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
22% 3% 74%
Protein: 22.44 g
Fats: 3.06 g
Carbs: 0 g
Water: 74.23 g
Other: 0.27 g
Contains more OtherOther +374.1%
Contains more ProteinProtein +47.2%
Contains more FatsFats +29.1%
~equal in Carbs ~0g
~equal in Water ~74.23g

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
18% 41% 41%
Saturated fat: Sat. Fat 0.468 g
Monounsaturated fat: Mono. Fat 1.072 g
Polyunsaturated fat: Poly. Fat 1.083 g
Contains less Sat. FatSaturated fat -13.7%
Contains more Mono. FatMonounsaturated fat +63.2%
Contains more Poly. FatPolyunsaturated fat +135.9%

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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. Wolffish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174247/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.