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  6. Grouper fish vs. Flatfish

Grouper fish vs. Flatfish — In-Depth Nutrition Comparison

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Differences between Grouper fish and Flatfish

  • Grouper fish 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 fish. Grouper fish contains 1.14mg of Iron, while Flatfish contains 0.23mg.
  • The amount of Sodium in Grouper fish 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.

Infographic

Grouper fish vs Flatfish 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.
Grouper fish
Grouper fish
7
:
3
Flatfish
Flatfish
Contains more Iron +395.7%
Contains more Magnesium +68.2%
Contains more Potassium +141.1%
Contains less Sodium -85.4%
Contains more Zinc +30.8%
Contains more Copper +95.7%
Contains more Selenium +43.6%
Contains more Calcium +19%
Contains more Phosphorus +116.1%
Contains more Manganese +41.7%
Grouper fish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 43% 27% 62% 42% 7% 14% 15% 2% 256%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Iron +395.7%
Contains more Magnesium +68.2%
Contains more Potassium +141.1%
Contains less Sodium -85.4%
Contains more Zinc +30.8%
Contains more Copper +95.7%
Contains more Selenium +43.6%
Contains more Calcium +19%
Contains more Phosphorus +116.1%
Contains more Manganese +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 fish
Grouper fish
5
:
6
Flatfish
Flatfish
Contains more Vitamin A +345.9%
Contains more Vitamin B1 +211.5%
Contains more Vitamin B5 +283.3%
Contains more Vitamin B6 +204.3%
Contains more Folate +66.7%
Contains more Vitamin B2 +316.7%
Contains more Vitamin B3 +235.4%
Contains more Vitamin B12 +89.9%
Grouper fish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 0% 21% 2% 8% 53% 81% 8% 87% 0%
Flatfish
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%
Contains more Vitamin A +345.9%
Contains more Vitamin B1 +211.5%
Contains more Vitamin B5 +283.3%
Contains more Vitamin B6 +204.3%
Contains more Folate +66.7%
Contains more Vitamin B2 +316.7%
Contains more Vitamin B3 +235.4%
Contains more Vitamin B12 +89.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grouper fish
Grouper fish
1
:
3
Flatfish
Flatfish
Contains more Protein +63%
Contains more Fats +82.3%
Contains more Water +10.6%
Contains more Other +156%
Grouper fish
25% 73%
Protein: 24.84 g
Fats: 1.3 g
Carbs: 0 g
Water: 73.36 g
Other: 0.5 g
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Protein +63%
Contains more Fats +82.3%
Contains more Water +10.6%
Contains more Other +156%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grouper fish
Grouper fish
1
:
2
Flatfish
Flatfish
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +145.1%
Contains more Polyunsaturated fat +13.9%
Grouper fish
31% 28% 42%
Saturated Fat: 0.299 g
Monounsaturated Fat: 0.268 g
Polyunsaturated fat: 0.403 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +145.1%
Contains more Polyunsaturated fat +13.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grouper fish Flatfish
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Grouper fish Flatfish Opinion
Protein 24.84g 15.24g Grouper fish
Fats 1.3g 2.37g Flatfish
Calories 118kcal 86kcal Grouper fish
Calcium 21mg 25mg Flatfish
Iron 1.14mg 0.23mg Grouper fish
Magnesium 37mg 22mg Grouper fish
Phosphorus 143mg 309mg Flatfish
Potassium 475mg 197mg Grouper fish
Sodium 53mg 363mg Grouper fish
Zinc 0.51mg 0.39mg Grouper fish
Copper 0.045mg 0.023mg Grouper fish
Manganese 0.012mg 0.017mg Flatfish
Selenium 46.8µg 32.6µg Grouper fish
Vitamin A 165IU 37IU Grouper fish
Vitamin A RAE 50µg 12µg Grouper fish
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin B1 0.081mg 0.026mg Grouper fish
Vitamin B2 0.006mg 0.025mg Flatfish
Vitamin B3 0.381mg 1.278mg Flatfish
Vitamin B5 0.87mg 0.227mg Grouper fish
Vitamin B6 0.35mg 0.115mg Grouper fish
Folate 10µg 6µg Grouper fish
Vitamin B12 0.69µg 1.31µg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.278mg 0.197mg Grouper fish
Threonine 1.089mg 0.719mg Grouper fish
Isoleucine 1.145mg 0.754mg Grouper fish
Leucine 2.019mg 1.335mg Grouper fish
Lysine 2.282mg 1.561mg Grouper fish
Methionine 0.735mg 0.56mg Grouper fish
Phenylalanine 0.97mg 0.624mg Grouper fish
Valine 1.28mg 0.8mg Grouper fish
Histidine 0.731mg 0.374mg Grouper fish
Cholesterol 47mg 56mg Grouper fish
Trans Fat 0.014g Grouper fish
Saturated Fat 0.299g 0.542g Grouper fish
Omega-3 - DHA 0.213g 0.132g Grouper fish
Omega-3 - EPA 0.035g 0.168g Flatfish
Omega-3 - DPA 0.017g 0.034g Flatfish
Monounsaturated Fat 0.268g 0.657g Flatfish
Polyunsaturated fat 0.403g 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
Grouper fish Flatfish
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
22%
Grouper fish
31%
Flatfish
Minerals Daily Need Coverage Score
47%
Grouper fish
43%
Flatfish

Comparison summary

Which food is lower in Sugar?
Grouper fish
Grouper fish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Grouper fish
Grouper fish contains less Sodium (difference - 310mg)
Which food is lower in Cholesterol?
Grouper fish
Grouper fish is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Grouper fish
Grouper fish is lower in Saturated Fat (difference - 0.243g)
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. Grouper fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171963/nutrients
  2. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.