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  6. Haddock vs. Flatfish

Haddock vs. Flatfish — In-Depth Nutrition Comparison

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Summary of differences between Haddock and Flatfish

  • Haddock has more Vitamin B12, Vitamin B3, Vitamin B6, and Vitamin B5, however, Flatfish is higher in Vitamin D.
  • Haddock covers your daily need of Vitamin B12 34% more than Flatfish.
  • Haddock has 3 times more Vitamin B3 than Flatfish. While Haddock has 4.119mg of Vitamin B3, Flatfish has only 1.278mg.
  • Haddock has less Sodium.

These are the specific foods used in this comparison Fish, haddock, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.

Infographic

Haddock 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.
Haddock
Haddock
5
:
5
Flatfish
Flatfish
Contains more Magnesium +18.2%
Contains more Potassium +78.2%
Contains less Sodium -28.1%
Contains more Copper +13%
Contains more Calcium +78.6%
Contains more Phosphorus +11.2%
Contains more Manganese +30.8%
Equal in Iron - 0.23
Equal in Zinc - 0.39
Equal in Selenium - 32.6
Haddock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 8% 19% 120% 31% 35% 11% 9% 2% 173%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Magnesium +18.2%
Contains more Potassium +78.2%
Contains less Sodium -28.1%
Contains more Copper +13%
Contains more Calcium +78.6%
Contains more Phosphorus +11.2%
Contains more Manganese +30.8%
Equal in Iron - 0.23
Equal in Zinc - 0.39
Equal in Selenium - 32.6

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.
Haddock
Haddock
7
:
3
Flatfish
Flatfish
Contains more Vitamin A +67.6%
Contains more Vitamin B2 +176%
Contains more Vitamin B3 +222.3%
Contains more Vitamin B5 +117.6%
Contains more Vitamin B6 +184.3%
Contains more Folate +116.7%
Contains more Vitamin B12 +62.6%
Contains more Vitamin E +40%
Contains more Vitamin D +483.3%
Contains more Vitamin B1 +13%
Equal in Vitamin K - 0.1
Haddock
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 11% 18% 0% 6% 16% 78% 30% 76% 10% 267% 1%
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 +67.6%
Contains more Vitamin B2 +176%
Contains more Vitamin B3 +222.3%
Contains more Vitamin B5 +117.6%
Contains more Vitamin B6 +184.3%
Contains more Folate +116.7%
Contains more Vitamin B12 +62.6%
Contains more Vitamin E +40%
Contains more Vitamin D +483.3%
Contains more Vitamin B1 +13%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Haddock
Haddock
1
:
3
Flatfish
Flatfish
Contains more Protein +31.2%
Contains more Fats +330.9%
Equal in Water - 81.11
Equal in Other - 1.28
Haddock
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 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 +31.2%
Contains more Fats +330.9%
Equal in Water - 81.11
Equal in Other - 1.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Haddock
Haddock
1
:
2
Flatfish
Flatfish
Contains less Saturated Fat -79.5%
Contains more Monounsaturated Fat +787.8%
Contains more Polyunsaturated fat +125%
Haddock
29% 19% 52%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.204 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains less Saturated Fat -79.5%
Contains more Monounsaturated Fat +787.8%
Contains more Polyunsaturated fat +125%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Haddock Flatfish Opinion
Protein 19.99g 15.24g Haddock
Fats 0.55g 2.37g Flatfish
Calories 90kcal 86kcal Haddock
Calcium 14mg 25mg Flatfish
Iron 0.21mg 0.23mg Flatfish
Magnesium 26mg 22mg Haddock
Phosphorus 278mg 309mg Flatfish
Potassium 351mg 197mg Haddock
Sodium 261mg 363mg Haddock
Zinc 0.4mg 0.39mg Haddock
Copper 0.026mg 0.023mg Haddock
Manganese 0.013mg 0.017mg Flatfish
Selenium 31.7µg 32.6µg Flatfish
Vitamin A 62IU 37IU Haddock
Vitamin A RAE 21µg 12µg Haddock
Vitamin E 0.55mg 0.77mg Flatfish
Vitamin D 23IU 139IU Flatfish
Vitamin D 0.6µg 3.5µg Flatfish
Vitamin B1 0.023mg 0.026mg Flatfish
Vitamin B2 0.069mg 0.025mg Haddock
Vitamin B3 4.119mg 1.278mg Haddock
Vitamin B5 0.494mg 0.227mg Haddock
Vitamin B6 0.327mg 0.115mg Haddock
Folate 13µg 6µg Haddock
Vitamin B12 2.13µg 1.31µg Haddock
Vitamin K 0.1µg 0.1µg
Tryptophan 0.26mg 0.197mg Haddock
Threonine 1.015mg 0.719mg Haddock
Isoleucine 1.067mg 0.754mg Haddock
Leucine 1.882mg 1.335mg Haddock
Lysine 2.126mg 1.561mg Haddock
Methionine 0.686mg 0.56mg Haddock
Phenylalanine 0.904mg 0.624mg Haddock
Valine 1.193mg 0.8mg Haddock
Histidine 0.682mg 0.374mg Haddock
Cholesterol 66mg 56mg Flatfish
Trans Fat 0.005g 0.014g Haddock
Saturated Fat 0.111g 0.542g Haddock
Omega-3 - DHA 0.109g 0.132g Flatfish
Omega-3 - EPA 0.051g 0.168g Flatfish
Omega-3 - DPA 0.006g 0.034g Flatfish
Monounsaturated Fat 0.074g 0.657g Flatfish
Polyunsaturated fat 0.204g 0.459g Flatfish
Omega-6 - Eicosadienoic acid 0.001g 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Haddock 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
43%
Haddock
31%
Flatfish
Minerals Daily Need Coverage Score
41%
Haddock
43%
Flatfish

Comparison summary

Which food contains less Sodium?
Haddock
Haddock contains less Sodium (difference - 102mg)
Which food is lower in Saturated Fat?
Haddock
Haddock is lower in Saturated Fat (difference - 0.431g)
Which food is richer in vitamins?
Haddock
Haddock is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 10mg)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $16)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.