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  6. Halibut vs. Flatfish

Halibut vs. Flatfish — In-Depth Nutrition Comparison

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A recap on differences between Halibut and Flatfish

  • Halibut is higher in Vitamin B6, Selenium, Iron, and Vitamin B2, yet Flatfish is higher in Vitamin B12, and Phosphorus.
  • Halibut covers your daily Vitamin B6 needs 28% more than Flatfish.
  • Halibut contains 6 times more Saturated Fat than Flatfish. While Halibut contains 3.102g of Saturated Fat, Flatfish contains only 0.542g.

Food varieties used in this article are Fish, halibut, greenland, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.

Infographic

Halibut 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.
Halibut
Halibut
7
:
3
Flatfish
Flatfish
Contains more Iron +269.6%
Contains more Magnesium +50%
Contains more Potassium +74.6%
Contains less Sodium -71.6%
Contains more Zinc +30.8%
Contains more Copper +65.2%
Contains more Selenium +43.6%
Contains more Calcium +525%
Contains more Phosphorus +47.1%
Contains more Manganese +13.3%
Halibut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 24% 90% 31% 14% 14% 13% 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 +269.6%
Contains more Magnesium +50%
Contains more Potassium +74.6%
Contains less Sodium -71.6%
Contains more Zinc +30.8%
Contains more Copper +65.2%
Contains more Selenium +43.6%
Contains more Calcium +525%
Contains more Phosphorus +47.1%
Contains more Manganese +13.3%

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.
Halibut
Halibut
6
:
5
Flatfish
Flatfish
Contains more Vitamin A +62.2%
Contains more Vitamin B1 +180.8%
Contains more Vitamin B2 +312%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B5 +26.9%
Contains more Vitamin B6 +321.7%
Contains more Folate +500%
Contains more Vitamin B12 +36.5%
Halibut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 0% 19% 24% 37% 18% 112% 1% 120% 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 +62.2%
Contains more Vitamin B1 +180.8%
Contains more Vitamin B2 +312%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B5 +26.9%
Contains more Vitamin B6 +321.7%
Contains more Folate +500%
Contains more Vitamin B12 +36.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Halibut
Halibut
3
:
1
Flatfish
Flatfish
Contains more Protein +20.9%
Contains more Fats +648.5%
Contains more Other +53.1%
Contains more Water +31.1%
Halibut
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 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 +20.9%
Contains more Fats +648.5%
Contains more Other +53.1%
Contains more Water +31.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Halibut
Halibut
2
:
1
Flatfish
Flatfish
Contains more Monounsaturated Fat +1535%
Contains more Polyunsaturated fat +281.9%
Contains less Saturated Fat -82.5%
Halibut
20% 69% 11%
Saturated Fat: 3.102 g
Monounsaturated Fat: 10.742 g
Polyunsaturated fat: 1.753 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains more Monounsaturated Fat +1535%
Contains more Polyunsaturated fat +281.9%
Contains less Saturated Fat -82.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Halibut Flatfish Opinion
Protein 18.42g 15.24g Halibut
Fats 17.74g 2.37g Halibut
Calories 239kcal 86kcal Halibut
Calcium 4mg 25mg Flatfish
Iron 0.85mg 0.23mg Halibut
Magnesium 33mg 22mg Halibut
Phosphorus 210mg 309mg Flatfish
Potassium 344mg 197mg Halibut
Sodium 103mg 363mg Halibut
Zinc 0.51mg 0.39mg Halibut
Copper 0.038mg 0.023mg Halibut
Manganese 0.015mg 0.017mg Flatfish
Selenium 46.8µg 32.6µg Halibut
Vitamin A 60IU 37IU Halibut
Vitamin A RAE 18µg 12µg Halibut
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin B1 0.073mg 0.026mg Halibut
Vitamin B2 0.103mg 0.025mg Halibut
Vitamin B3 1.923mg 1.278mg Halibut
Vitamin B5 0.288mg 0.227mg Halibut
Vitamin B6 0.485mg 0.115mg Halibut
Folate 1µg 6µg Flatfish
Vitamin B12 0.96µg 1.31µg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.206mg 0.197mg Halibut
Threonine 0.808mg 0.719mg Halibut
Isoleucine 0.849mg 0.754mg Halibut
Leucine 1.497mg 1.335mg Halibut
Lysine 1.692mg 1.561mg Halibut
Methionine 0.545mg 0.56mg Flatfish
Phenylalanine 0.719mg 0.624mg Halibut
Valine 0.949mg 0.8mg Halibut
Histidine 0.542mg 0.374mg Halibut
Cholesterol 59mg 56mg Flatfish
Trans Fat 0.014g Halibut
Saturated Fat 3.102g 0.542g Flatfish
Omega-3 - DHA 0.504g 0.132g Halibut
Omega-3 - EPA 0.674g 0.168g Halibut
Omega-3 - DPA 0.114g 0.034g Halibut
Monounsaturated Fat 10.742g 0.657g Halibut
Polyunsaturated fat 1.753g 0.459g Halibut
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut 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
28%
Halibut
31%
Flatfish
Minerals Daily Need Coverage Score
47%
Halibut
43%
Flatfish

Comparison summary

Which food is lower in Sugar?
Halibut
Halibut is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Halibut
Halibut contains less Sodium (difference - 260mg)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 2.56g)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $5)
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.
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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/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.