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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 A RAE, Vitamin B5, Vitamin B3, and Zinc.
  • Wolffish covers your daily need of 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
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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.
Contains more Calcium +212.5%
Contains more Iron +91.7%
Contains more Phosphorus +20.7%
Contains more Magnesium +72.7%
Contains more Potassium +95.4%
Contains less Sodium -70%
Contains more Zinc +156.4%
Contains more Copper +60.9%
Contains more Manganese +11.8%
Contains more Selenium +43.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 5% 28% 110% 34% 15% 28% 13% 3% 256%
Contains more Calcium +212.5%
Contains more Iron +91.7%
Contains more Phosphorus +20.7%
Contains more Magnesium +72.7%
Contains more Potassium +95.4%
Contains less Sodium -70%
Contains more Zinc +156.4%
Contains more Copper +60.9%
Contains more Manganese +11.8%
Contains more Selenium +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.
:
Contains more Vitamin A +1070.3%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +288%
Contains more Vitamin B3 +103.3%
Contains more Vitamin B5 +189.9%
Contains more Vitamin B6 +301.7%
Contains more Vitamin B12 +79.4%
Equal in Folate - 6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 44% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 26% 0% 0% 0% 53% 23% 49% 40% 107% 5% 294% 0% 0%
Contains more Vitamin A +1070.3%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +288%
Contains more Vitamin B3 +103.3%
Contains more Vitamin B5 +189.9%
Contains more Vitamin B6 +301.7%
Contains more Vitamin B12 +79.4%
Equal in Folate - 6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +374.1%
Contains more Protein +47.2%
Contains more Fats +29.1%
Equal in Water - 74.23
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 Other +374.1%
Contains more Protein +47.2%
Contains more Fats +29.1%
Equal in Water - 74.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -13.7%
Contains more Monounsaturated Fat +63.2%
Contains more Polyunsaturated fat +135.9%
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
18% 41% 41%
Saturated Fat: 0.468 g
Monounsaturated Fat: 1.072 g
Polyunsaturated fat: 1.083 g
Contains less Saturated Fat -13.7%
Contains more Monounsaturated Fat +63.2%
Contains more Polyunsaturated fat +135.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Wolffish Opinion
Protein 15.24g 22.44g Wolffish
Fats 2.37g 3.06g Wolffish
Calories 86kcal 123kcal Wolffish
Calcium 25mg 8mg Flatfish
Iron 0.23mg 0.12mg Flatfish
Magnesium 22mg 38mg Wolffish
Phosphorus 309mg 256mg Flatfish
Potassium 197mg 385mg Wolffish
Sodium 363mg 109mg Wolffish
Zinc 0.39mg 1mg Wolffish
Copper 0.023mg 0.037mg Wolffish
Manganese 0.017mg 0.019mg Wolffish
Selenium 32.6µg 46.8µg Wolffish
Vitamin A 37IU 433IU Wolffish
Vitamin A RAE 12µg 130µg Wolffish
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin B1 0.026mg 0.208mg Wolffish
Vitamin B2 0.025mg 0.097mg Wolffish
Vitamin B3 1.278mg 2.598mg Wolffish
Vitamin B5 0.227mg 0.658mg Wolffish
Vitamin B6 0.115mg 0.462mg Wolffish
Folate 6µg 6µg
Vitamin B12 1.31µg 2.35µg Wolffish
Choline 79.9mg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.197mg 0.251mg Wolffish
Threonine 0.719mg 0.984mg Wolffish
Isoleucine 0.754mg 1.034mg Wolffish
Leucine 1.335mg 1.824mg Wolffish
Lysine 1.561mg 2.061mg Wolffish
Methionine 0.56mg 0.664mg Wolffish
Phenylalanine 0.624mg 0.876mg Wolffish
Valine 0.8mg 1.156mg Wolffish
Histidine 0.374mg 0.661mg Wolffish
Cholesterol 56mg 59mg Flatfish
Trans Fat 0.014g Wolffish
Saturated Fat 0.542g 0.468g Wolffish
Omega-3 - DHA 0.132g 0.405g Wolffish
Omega-3 - EPA 0.168g 0.393g Wolffish
Omega-3 - DPA 0.034g 0.055g Wolffish
Monounsaturated Fat 0.657g 1.072g Wolffish
Polyunsaturated fat 0.459g 1.083g Wolffish
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Wolffish
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
32%
Flatfish
46%
Wolffish
Minerals Daily Need Coverage Score
43%
Flatfish
49%
Wolffish

Comparison summary

Which food is lower in Sugar?
Wolffish
Wolffish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wolffish
Wolffish contains less Sodium (difference - 254mg)
Which food is lower in Saturated Fat?
Wolffish
Wolffish is lower in Saturated Fat (difference - 0.074g)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 3mg)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.