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  6. Lobster vs. Flatfish

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.

Infographic

Lobster 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.
Lobster
Lobster
8
:
2
Flatfish
Flatfish
Contains more Calcium +284%
Contains more Iron +26.1%
Contains more Magnesium +95.5%
Contains more Potassium +16.8%
Contains more Zinc +938.5%
Contains more Copper +6639.1%
Contains more Manganese +282.4%
Contains more Selenium +124.2%
Contains more Phosphorus +67%
Contains less Sodium -25.3%
Lobster
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 11% 31% 80% 21% 64% 111% 517% 9% 399%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Calcium +284%
Contains more Iron +26.1%
Contains more Magnesium +95.5%
Contains more Potassium +16.8%
Contains more Zinc +938.5%
Contains more Copper +6639.1%
Contains more Manganese +282.4%
Contains more Selenium +124.2%
Contains more Phosphorus +67%
Contains less Sodium -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
Lobster
6
:
5
Flatfish
Flatfish
Contains more Vitamin E +29.9%
Contains more Vitamin B3 +43.2%
Contains more Vitamin B5 +634.4%
Contains more Folate +83.3%
Contains more Vitamin A +825%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +13%
Contains more Vitamin B2 +47.1%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.115
Equal in Vitamin B12 - 1.31
Lobster
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 20% 0% 0% 6% 4% 35% 101% 28% 9% 179% 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 E +29.9%
Contains more Vitamin B3 +43.2%
Contains more Vitamin B5 +634.4%
Contains more Folate +83.3%
Contains more Vitamin A +825%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +13%
Contains more Vitamin B2 +47.1%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.115
Equal in Vitamin B12 - 1.31

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lobster
Lobster
2
:
2
Flatfish
Flatfish
Contains more Protein +24.7%
Contains more Other +58.6%
Contains more Fats +175.6%
Equal in Water - 81.11
Lobster
19% 78% 2%
Protein: 19 g
Fats: 0.86 g
Carbs: 0 g
Water: 78.11 g
Other: 2.03 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 +24.7%
Contains more Other +58.6%
Contains more Fats +175.6%
Equal in Water - 81.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lobster
Lobster
1
:
2
Flatfish
Flatfish
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +159.7%
Contains more Polyunsaturated fat +35%
Lobster
26% 32% 42%
Saturated Fat: 0.208 g
Monounsaturated Fat: 0.253 g
Polyunsaturated fat: 0.34 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +159.7%
Contains more Polyunsaturated fat +35%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lobster Flatfish Opinion
Protein 19g 15.24g Lobster
Fats 0.86g 2.37g Flatfish
Calories 89kcal 86kcal Lobster
Calcium 96mg 25mg Lobster
Iron 0.29mg 0.23mg Lobster
Magnesium 43mg 22mg Lobster
Phosphorus 185mg 309mg Flatfish
Potassium 230mg 197mg Lobster
Sodium 486mg 363mg Flatfish
Zinc 4.05mg 0.39mg Lobster
Copper 1.55mg 0.023mg Lobster
Manganese 0.065mg 0.017mg Lobster
Selenium 73.1µg 32.6µg Lobster
Vitamin A 4IU 37IU Flatfish
Vitamin A RAE 1µg 12µg Flatfish
Vitamin E 1mg 0.77mg Lobster
Vitamin D 1IU 139IU Flatfish
Vitamin D 0µg 3.5µg Flatfish
Vitamin B1 0.023mg 0.026mg Flatfish
Vitamin B2 0.017mg 0.025mg Flatfish
Vitamin B3 1.83mg 1.278mg Lobster
Vitamin B5 1.667mg 0.227mg Lobster
Vitamin B6 0.119mg 0.115mg Lobster
Folate 11µg 6µg Lobster
Vitamin B12 1.43µg 1.31µg Lobster
Vitamin K 0µg 0.1µg Flatfish
Tryptophan 0.248mg 0.197mg Lobster
Threonine 0.753mg 0.719mg Lobster
Isoleucine 0.832mg 0.754mg Lobster
Leucine 1.376mg 1.335mg Lobster
Lysine 1.426mg 1.561mg Flatfish
Methionine 0.475mg 0.56mg Flatfish
Phenylalanine 0.782mg 0.624mg Lobster
Valine 0.852mg 0.8mg Lobster
Histidine 0.475mg 0.374mg Lobster
Cholesterol 146mg 56mg Flatfish
Trans Fat 0.013g 0.014g Lobster
Saturated Fat 0.208g 0.542g Lobster
Omega-3 - DHA 0.078g 0.132g Flatfish
Omega-3 - EPA 0.117g 0.168g Flatfish
Omega-3 - DPA 0.006g 0.034g Flatfish
Monounsaturated Fat 0.253g 0.657g Flatfish
Polyunsaturated fat 0.34g 0.459g Flatfish
Omega-6 - Eicosadienoic acid 0.006g 0.006g
Omega-6 - Linoleic acid 0.033g Lobster
Omega-3 - ALA 0.05g Lobster
Omega-3 - Eicosatrienoic acid 0.006g Lobster
Omega-6 - Dihomo-gamma-linoleic acid 0.006g Lobster

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lobster 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
32%
Lobster
31%
Flatfish
Minerals Daily Need Coverage Score
127%
Lobster
43%
Flatfish

Comparison summary

Which food is richer in minerals?
Lobster
Lobster is relatively richer in minerals
Which food is lower in Saturated Fat?
Lobster
Lobster is lower in Saturated Fat (difference - 0.334g)
Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 123mg)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 90mg)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Lobster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174209/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.