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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 from 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
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.
Contains more Phosphorus +53.7%
Contains more Calcium +16%
Contains more Iron +173.9%
Contains more Magnesium +72.7%
Contains more Potassium +173.1%
Contains less Sodium -86.2%
Contains more Zinc +71.8%
Contains more Copper +152.2%
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 9% 24% 28% 87% 48% 7% 19% 20% 3% 256%
Contains more Phosphorus +53.7%
Contains more Calcium +16%
Contains more Iron +173.9%
Contains more Magnesium +72.7%
Contains more Potassium +173.1%
Contains less Sodium -86.2%
Contains more Zinc +71.8%
Contains more Copper +152.2%
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 Folate +50%
Contains more Vitamin A +181.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +573.1%
Contains more Vitamin B2 +104%
Contains more Vitamin B3 +582.2%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +60.9%
Equal in Vitamin B12 - 1.25
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 44% 12% 164% 41% 43% 3% 157% 0%
Contains more Folate +50%
Contains more Vitamin A +181.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +573.1%
Contains more Vitamin B2 +104%
Contains more Vitamin B3 +582.2%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +60.9%
Equal in Vitamin B12 - 1.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +20.5%
Contains more Protein +94.7%
Contains more Fats +183.5%
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 Water +20.5%
Contains more Protein +94.7%
Contains more Fats +183.5%

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 Opinion
Protein 15.24g 29.67g Yellowtail
Fats 2.37g 6.72g Yellowtail
Calories 86kcal 187kcal Yellowtail
Calcium 25mg 29mg Yellowtail
Iron 0.23mg 0.63mg Yellowtail
Magnesium 22mg 38mg Yellowtail
Phosphorus 309mg 201mg Flatfish
Potassium 197mg 538mg Yellowtail
Sodium 363mg 50mg Yellowtail
Zinc 0.39mg 0.67mg Yellowtail
Copper 0.023mg 0.058mg Yellowtail
Manganese 0.017mg 0.019mg Yellowtail
Selenium 32.6µg 46.8µg Yellowtail
Vitamin A 37IU 104IU Yellowtail
Vitamin A RAE 12µg 31µg Yellowtail
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin C 0mg 2.9mg Yellowtail
Vitamin B1 0.026mg 0.175mg Yellowtail
Vitamin B2 0.025mg 0.051mg Yellowtail
Vitamin B3 1.278mg 8.718mg Yellowtail
Vitamin B5 0.227mg 0.681mg Yellowtail
Vitamin B6 0.115mg 0.185mg Yellowtail
Folate 6µg 4µg Flatfish
Vitamin B12 1.31µg 1.25µg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.197mg 0.332mg Yellowtail
Threonine 0.719mg 1.301mg Yellowtail
Isoleucine 0.754mg 1.367mg Yellowtail
Leucine 1.335mg 2.411mg Yellowtail
Lysine 1.561mg 2.725mg Yellowtail
Methionine 0.56mg 0.878mg Yellowtail
Phenylalanine 0.624mg 1.158mg Yellowtail
Valine 0.8mg 1.528mg Yellowtail
Histidine 0.374mg 0.873mg Yellowtail
Cholesterol 56mg 71mg Flatfish
Trans Fat 0.014g Yellowtail
Saturated Fat 0.542g Yellowtail
Omega-3 - DHA 0.132g Flatfish
Omega-3 - EPA 0.168g Flatfish
Omega-3 - DPA 0.034g Flatfish
Monounsaturated Fat 0.657g Flatfish
Polyunsaturated fat 0.459g Flatfish
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Yellowtail
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
40%
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.