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  6. Mahimahi vs. Flatfish raw

Mahimahi vs. Flatfish raw — In-Depth Nutrition Comparison

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Differences between mahimahi and flatfish raw

  • Mahimahi has more vitamin B3, vitamin B6, selenium, iron, vitamin B5, and potassium, while flatfish raw has more vitamin B12 and phosphorus.
  • Mahimahi's daily need coverage for vitamin B3 is 32% higher.
  • Flatfish raw contains 6 times less iron than mahimahi. Mahimahi contains 1.13mg of iron, while flatfish raw contains 0.18mg.
  • The amount of cholesterol in flatfish raw is lower.

The food types used in this comparison are Fish, mahimahi, raw and Fish, flatfish (flounder and sole species), raw.

Infographic

Mahimahi vs Flatfish raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 37% 42% 14% 13% 61% 11% 2% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 6.3% 14% 6.8% 6.3% 8.7% 108% 39% 1.8% 145%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +160%
Contains more IronIron +527.8%
Contains more CopperCopper +115.8%
Contains more ZincZinc +43.8%
Contains less SodiumSodium -70.3%
Contains more SeleniumSelenium +37.2%
Contains more CalciumCalcium +40%
Contains more PhosphorusPhosphorus +76.2%
~equal in Manganese ~0.014mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 18% 0% 0% 5% 16% 114% 45% 92% 75% 0% 3.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.3% 13% 42% 5.5% 4.6% 20% 11% 23% 141% 0.25% 3.8% 35%
Contains more Vitamin AVitamin A +440%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +486.5%
Contains more Vitamin B5Vitamin B5 +305.4%
Contains more Vitamin B6Vitamin B6 +308.2%
Contains more Vitamin B12Vitamin B12 +88.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.022mg
~equal in Folate ~5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 78% 3%
Protein: 18.5 g
Fats: 0.7 g
Carbs: 0 g
Water: 77.55 g
Other: 3.25 g
12% 2% 85%
Protein: 12.41 g
Fats: 1.93 g
Carbs: 0 g
Water: 84.63 g
Other: 1.03 g
Contains more ProteinProtein +49.1%
Contains more OtherOther +215.5%
Contains more FatsFats +175.7%
~equal in Carbs ~0g
~equal in Water ~84.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 26% 35%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.121 g
Polyunsaturated fat: Poly. Fat 0.165 g
33% 40% 28%
Saturated fat: Sat. Fat 0.441 g
Monounsaturated fat: Mono. Fat 0.535 g
Polyunsaturated fat: Poly. Fat 0.374 g
Contains less Sat. FatSaturated fat -57.4%
Contains more Mono. FatMonounsaturated fat +342.1%
Contains more Poly. FatPolyunsaturated fat +126.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mahimahi Flatfish raw DV% diff.
Vitamin B3 6.1mg 1.04mg 32%
Vitamin B6 0.4mg 0.098mg 23%
Vitamin B12 0.6µg 1.13µg 22%
Selenium 36.5µg 26.6µg 18%
Phosphorus 143mg 252mg 16%
Vitamin D 113IU 14%
Vitamin D 2.8µg 14%
Choline 65mg 12%
Protein 18.5g 12.41g 12%
Iron 1.13mg 0.18mg 12%
Vitamin B5 0.75mg 0.185mg 11%
Cholesterol 73mg 45mg 9%
Sodium 88mg 296mg 9%
Potassium 416mg 160mg 8%
Vitamin A 54µg 10µg 5%
Vitamin B2 0.07mg 0.02mg 4%
Vitamin E 0.63mg 4%
Magnesium 30mg 18mg 3%
Copper 0.041mg 0.019mg 2%
Fats 0.7g 1.93g 2%
Saturated fat 0.188g 0.441g 1%
Zinc 0.46mg 0.32mg 1%
Calcium 15mg 21mg 1%
Polyunsaturated fat 0.165g 0.374g 1%
Monounsaturated fat 0.121g 0.535g 1%
Calories 85kcal 70kcal 1%
Manganese 0.015mg 0.014mg 0%
Vitamin B1 0.02mg 0.022mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.011g N/A
Folate 5µg 5µg 0%
Tryptophan 0.207mg 0.161mg 0%
Threonine 0.811mg 0.585mg 0%
Isoleucine 0.852mg 0.614mg 0%
Leucine 1.504mg 1.087mg 0%
Lysine 1.699mg 1.27mg 0%
Methionine 0.548mg 0.455mg 0%
Phenylalanine 0.722mg 0.508mg 0%
Valine 0.953mg 0.651mg 0%
Histidine 0.545mg 0.304mg 0%
Omega-3 - EPA 0.02g 0.137g N/A
Omega-3 - DHA 0.088g 0.108g N/A
Omega-3 - ALA 0.017g N/A
Omega-3 - DPA 0.009g 0.028g N/A
Omega-3 - Eicosatrienoic acid 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.043g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mahimahi Flatfish raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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%
Mahimahi
23%
Flatfish raw
Minerals Daily Need Coverage Score
41%
Mahimahi
35%
Flatfish raw

Comparison summary

Which food is lower in Sugar?
Mahimahi
Mahimahi is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mahimahi
Mahimahi contains less Sodium (difference - 208mg)
Which food is lower in Saturated fat?
Mahimahi
Mahimahi is lower in Saturated fat (difference - 0.253g)
Which food is richer in minerals?
Mahimahi
Mahimahi is relatively richer in minerals
Which food is lower in Cholesterol?
Flatfish raw
Flatfish raw is lower in Cholesterol (difference - 28mg)
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. Mahimahi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171959/nutrients
  2. Flatfish raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174196/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.