Lobster vs. Flatfish — In-Depth Nutrition Comparison

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What are the differences between lobster and flatfish?

Lobster is higher in copper, selenium, zinc, vitamin B5, and calcium; however, flatfish is richer in vitamin D and phosphorus.
Lobster's daily need coverage for copper is 170% more.
Flatfish contains 10 times less zinc than lobster. Lobster contains 4.05mg of zinc, while flatfish contains 0.39mg.
Flatfish has less cholesterol.

We used Crustaceans, lobster, northern, cooked, moist heat and Fish, flatfish (flounder and sole species), cooked, dry heat types in this article.

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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.

Lobster

Flatfish

Contains more MagnesiumMagnesium	+95.5%
Contains more CalciumCalcium	+284%
Contains more PotassiumPotassium	+16.8%
Contains more IronIron	+26.1%
Contains more CopperCopper	+6639.1%
Contains more ZincZinc	+938.5%
Contains more ManganeseManganese	+282.4%
Contains more SeleniumSelenium	+124.2%

Contains more PhosphorusPhosphorus	+67%
Contains less SodiumSodium	-25.3%

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.

Lobster

Flatfish

Contains more Vitamin EVitamin E	+29.9%
Contains more Vitamin B3Vitamin B3	+43.2%
Contains more Vitamin B5Vitamin B5	+634.4%
Contains more FolateFolate	+83.3%

Contains more Vitamin AVitamin A	+1100%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+13%
Contains more Vitamin B2Vitamin B2	+47.1%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B6 ~0.115mg

~equal in Vitamin B12 ~1.31µg

~equal in Choline ~79.9mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.55mg	0.023mg	170%
Selenium	73.1µg	32.6µg	74%
Zinc	4.05mg	0.39mg	33%
Cholesterol	146mg	56mg	30%
Vitamin B5	1.667mg	0.227mg	29%
Vitamin D	0µg	3.5µg	18%
Phosphorus	185mg	309mg	18%
Vitamin D	1IU	139IU	17%
Protein	19g	15.24g	8%
Calcium	96mg	25mg	7%
Magnesium	43mg	22mg	5%
Sodium	486mg	363mg	5%
Vitamin B12	1.43µg	1.31µg	5%
Vitamin B3	1.83mg	1.278mg	3%
Saturated fat	0.208g	0.542g	2%
Manganese	0.065mg	0.017mg	2%
Fats	0.86g	2.37g	2%
Vitamin E	1mg	0.77mg	2%
Polyunsaturated fat	0.34g	0.459g	1%
Folate	11µg	6µg	1%
Monounsaturated fat	0.253g	0.657g	1%
Vitamin B2	0.017mg	0.025mg	1%
Vitamin A	1µg	12µg	1%
Iron	0.29mg	0.23mg	1%
Potassium	230mg	197mg	1%
Calories	89kcal	86kcal	0%
Vitamin B1	0.023mg	0.026mg	0%
Vitamin B6	0.119mg	0.115mg	0%
Vitamin K	0µg	0.1µg	0%
Trans fat	0.013g	0.014g	N/A
Choline	80.9mg	79.9mg	0%
Tryptophan	0.248mg	0.197mg	0%
Threonine	0.753mg	0.719mg	0%
Isoleucine	0.832mg	0.754mg	0%
Leucine	1.376mg	1.335mg	0%
Lysine	1.426mg	1.561mg	0%
Methionine	0.475mg	0.56mg	0%
Phenylalanine	0.782mg	0.624mg	0%
Valine	0.852mg	0.8mg	0%
Histidine	0.475mg	0.374mg	0%
Omega-3 - EPA	0.117g	0.168g	N/A
Omega-3 - DHA	0.078g	0.132g	N/A
Omega-3 - ALA	0.05g		N/A
Omega-3 - DPA	0.006g	0.034g	N/A
Omega-3 - Eicosatrienoic acid	0.006g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.006g		N/A
Omega-6 - Eicosadienoic acid	0.006g	0.006g	N/A
Omega-6 - Linoleic acid	0.033g		N/A