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Flatfish vs. Yellowtail — In-Depth Nutrition Comparison

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The main differences between flatfish and yellowtail

  • Flatfish is richer in phosphorus, yet yellowtail is richer in vitamin B3, selenium, vitamin B1, potassium, vitamin B5, and vitamin B6.
  • Daily need coverage for vitamin B3 for yellowtail is 46% higher.
  • Flatfish contains 7 times more sodium than yellowtail. Flatfish contains 363mg of sodium, while yellowtail contains 50mg.

Food types used in this article are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, yellowtail, mixed species, cooked, dry heat.

Infographic

Flatfish vs Yellowtail 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 27% 8.7% 47% 24% 19% 18% 86% 6.5% 2.5% 255%
Contains more PhosphorusPhosphorus +53.7%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +16%
Contains more PotassiumPotassium +173.1%
Contains more IronIron +173.9%
Contains more CopperCopper +152.2%
Contains more ZincZinc +71.8%
Contains less SodiumSodium -86.2%
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 9.7% 10% 0% 0% 44% 12% 163% 41% 43% 156% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +158.3%
Contains more Vitamin B1Vitamin B1 +573.1%
Contains more Vitamin B2Vitamin B2 +104%
Contains more Vitamin B3Vitamin B3 +582.2%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +60.9%
~equal in Vitamin B12 ~1.25µg

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
30% 7% 67%
Protein: 29.67 g
Fats: 6.72 g
Carbs: 0 g
Water: 67.33 g
Other: 0 g
Contains more WaterWater +20.5%
Contains more OtherOther +-134.4%
Contains more ProteinProtein +94.7%
Contains more FatsFats +183.5%
~equal in Carbs ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Yellowtail DV% diff.
Vitamin B3 1.278mg 8.718mg 47%
Protein 15.24g 29.67g 29%
Selenium 32.6µg 46.8µg 26%
Vitamin D 3.5µg 18%
Vitamin D 139IU 17%
Choline 79.9mg 15%
Phosphorus 309mg 201mg 15%
Sodium 363mg 50mg 14%
Vitamin B1 0.026mg 0.175mg 12%
Potassium 197mg 538mg 10%
Vitamin B5 0.227mg 0.681mg 9%
Fats 2.37g 6.72g 7%
Vitamin E 0.77mg 5%
Vitamin B6 0.115mg 0.185mg 5%
Calories 86kcal 187kcal 5%
Cholesterol 56mg 71mg 5%
Iron 0.23mg 0.63mg 5%
Copper 0.023mg 0.058mg 4%
Magnesium 22mg 38mg 4%
Vitamin C 0mg 2.9mg 3%
Polyunsaturated fat 0.459g 3%
Zinc 0.39mg 0.67mg 3%
Vitamin B12 1.31µg 1.25µg 3%
Vitamin A 12µg 31µg 2%
Saturated fat 0.542g 2%
Monounsaturated fat 0.657g 2%
Vitamin B2 0.025mg 0.051mg 2%
Folate 6µg 4µg 1%
Calcium 25mg 29mg 0%
Manganese 0.017mg 0.019mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.197mg 0.332mg 0%
Threonine 0.719mg 1.301mg 0%
Isoleucine 0.754mg 1.367mg 0%
Leucine 1.335mg 2.411mg 0%
Lysine 1.561mg 2.725mg 0%
Methionine 0.56mg 0.878mg 0%
Phenylalanine 0.624mg 1.158mg 0%
Valine 0.8mg 1.528mg 0%
Histidine 0.374mg 0.873mg 0%
Omega-3 - EPA 0.168g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.034g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Yellowtail
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
28%
Flatfish
37%
Yellowtail
Minerals Daily Need Coverage Score
43%
Flatfish
49%
Yellowtail

Comparison summary

Which food is lower in Sugar?
Yellowtail
Yellowtail is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Yellowtail
Yellowtail contains less Sodium (difference - 313mg)
Which food is lower in Saturated fat?
Yellowtail
Yellowtail is lower in Saturated fat (difference - 0.542g)
Which food is richer in minerals?
Yellowtail
Yellowtail is relatively richer in minerals
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 15mg)
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 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. Yellowtail - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174248/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.