Grouper vs. Flatfish — In-Depth Nutrition Comparison

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Differences between grouper and flatfish

Grouper has more selenium, vitamin B6, vitamin B5, iron, and potassium, while flatfish has more vitamin B12, phosphorus, and vitamin B3.
Flatfish's daily need coverage for vitamin B12 is 26% higher.
Flatfish contains 5 times less iron than grouper. Grouper contains 1.14mg of iron, while flatfish contains 0.23mg.
The amount of sodium in grouper is lower.

The food types used in this comparison are Fish, grouper, mixed species, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.

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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.

Grouper

Flatfish

Contains more MagnesiumMagnesium	+68.2%
Contains more PotassiumPotassium	+141.1%
Contains more IronIron	+395.7%
Contains more CopperCopper	+95.7%
Contains more ZincZinc	+30.8%
Contains less SodiumSodium	-85.4%
Contains more SeleniumSelenium	+43.6%

Contains more CalciumCalcium	+19%
Contains more PhosphorusPhosphorus	+116.1%
Contains more ManganeseManganese	+41.7%

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.

Grouper

Flatfish

Contains more Vitamin AVitamin A	+316.7%
Contains more Vitamin B1Vitamin B1	+211.5%
Contains more Vitamin B5Vitamin B5	+283.3%
Contains more Vitamin B6Vitamin B6	+204.3%
Contains more FolateFolate	+66.7%

Contains more Vitamin B2Vitamin B2	+316.7%
Contains more Vitamin B3Vitamin B3	+235.4%
Contains more Vitamin B12Vitamin B12	+89.9%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.8µg	32.6µg	26%
Vitamin B12	0.69µg	1.31µg	26%
Phosphorus	143mg	309mg	24%
Protein	24.84g	15.24g	19%
Vitamin D		3.5µg	18%
Vitamin B6	0.35mg	0.115mg	18%
Vitamin D*		139 IU	17%
Choline		79.9mg	15%
Sodium	53mg	363mg	13%
Vitamin B5	0.87mg	0.227mg	13%
Iron	1.14mg	0.23mg	11%
Potassium	475mg	197mg	8%
Vitamin B3	0.381mg	1.278mg	6%
Vitamin E		0.77mg	5%
Vitamin B1	0.081mg	0.026mg	5%
Magnesium	37mg	22mg	4%
Vitamin A	50µg	12µg	4%
Cholesterol	47mg	56mg	3%
Calories	118kcal	86kcal	2%
Fats	1.3g	2.37g	2%
Copper	0.045mg	0.023mg	2%
Zinc	0.51mg	0.39mg	1%
Vitamin B2	0.006mg	0.025mg	1%
Folate	10µg	6µg	1%
Saturated fat	0.299g	0.542g	1%
Monounsaturated fat	0.268g	0.657g	1%
Protein per 100 calories	21g	18g	N/A
Calories per 10 g protein	48kcal	56kcal	N/A
Weight per 100 calories	85g	116g	N/A
Unsaturated / Saturated Fat ratio	2.2	2.1	N/A
Calcium	21mg	25mg	0%
Manganese	0.012mg	0.017mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.014g	N/A
Polyunsaturated fat	0.403g	0.459g	0%
Tryptophan	0.278mg	0.197mg	0%
Threonine	1.089mg	0.719mg	0%
Isoleucine	1.145mg	0.754mg	0%
Leucine	2.019mg	1.335mg	0%
Lysine	2.282mg	1.561mg	0%
Methionine	0.735mg	0.56mg	0%
Phenylalanine	0.97mg	0.624mg	0%
Valine	1.28mg	0.8mg	0%
Histidine	0.731mg	0.374mg	0%
Omega-3 - EPA	0.035g	0.168g	N/A
Omega-3 - DHA	0.213g	0.132g	N/A
Omega-3 - DPA	0.017g	0.034g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A