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  6. Mahimahi vs. Flatfish

Mahimahi vs. Flatfish — In-Depth Nutrition Comparison

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Summary of differences between mahimahi and flatfish

  • Mahimahi has more vitamin B3, vitamin B6, selenium, iron, vitamin B5, and potassium; however, flatfish is higher in vitamin B12 and phosphorus.
  • Mahimahi covers your daily need for vitamin B3, 38% more than flatfish.
  • Mahimahi has 6 times more iron than flatfish. While mahimahi has 1.45mg of iron, flatfish has only 0.23mg.
  • Flatfish has less cholesterol.

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

Infographic

Mahimahi vs Flatfish infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 5.7% 47% 54% 18% 16% 78% 15% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +170.6%
Contains more IronIron +530.4%
Contains more CopperCopper +130.4%
Contains more ZincZinc +51.3%
Contains less SodiumSodium -68.9%
Contains more ManganeseManganese +11.8%
Contains more SeleniumSelenium +43.6%
Contains more CalciumCalcium +31.6%
Contains more PhosphorusPhosphorus +68.9%

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% 21% 0% 0% 5.8% 20% 139% 52% 107% 86% 0% 4.5% 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% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
Contains more Vitamin AVitamin A +416.7%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B3Vitamin B3 +481.3%
Contains more Vitamin B5Vitamin B5 +281.1%
Contains more Vitamin B6Vitamin B6 +301.7%
Contains more Vitamin B1Vitamin B1 +13%
Contains more Vitamin B12Vitamin B12 +89.9%
~equal in Vitamin C ~0mg
~equal in Folate ~6µg

All nutrients comparison - raw data values

Nutrient Mahimahi Flatfish DV% diff.
Vitamin B3 7.429mg 1.278mg 38%
Vitamin B6 0.462mg 0.115mg 27%
Selenium 46.8µg 32.6µg 26%
Vitamin B12 0.69µg 1.31µg 26%
Vitamin D 3.5µg 18%
Phosphorus 183mg 309mg 18%
Vitamin D 139IU 17%
Protein 23.72g 15.24g 17%
Choline 79.9mg 15%
Iron 1.45mg 0.23mg 15%
Vitamin B5 0.865mg 0.227mg 13%
Cholesterol 94mg 56mg 13%
Sodium 113mg 363mg 11%
Potassium 533mg 197mg 10%
Vitamin A 62µg 12µg 6%
Vitamin B2 0.085mg 0.025mg 5%
Vitamin E 0.77mg 5%
Magnesium 38mg 22mg 4%
Copper 0.053mg 0.023mg 3%
Zinc 0.59mg 0.39mg 2%
Fats 0.9g 2.37g 2%
Polyunsaturated fat 0.211g 0.459g 2%
Monounsaturated fat 0.155g 0.657g 1%
Saturated fat 0.241g 0.542g 1%
Calories 109kcal 86kcal 1%
Calcium 19mg 25mg 1%
Manganese 0.019mg 0.017mg 0%
Vitamin B1 0.023mg 0.026mg 0%
Vitamin K 0.1µg 0%
Folate 6µg 6µg 0%
Trans fat 0.014g N/A
Tryptophan 0.266mg 0.197mg 0%
Threonine 1.04mg 0.719mg 0%
Isoleucine 1.093mg 0.754mg 0%
Leucine 1.928mg 1.335mg 0%
Lysine 2.178mg 1.561mg 0%
Methionine 0.702mg 0.56mg 0%
Phenylalanine 0.926mg 0.624mg 0%
Valine 1.222mg 0.8mg 0%
Histidine 0.698mg 0.374mg 0%
Omega-3 - EPA 0.026g 0.168g N/A
Omega-3 - DHA 0.113g 0.132g N/A
Omega-3 - DPA 0.012g 0.034g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 71% 4%
Protein: 23.72 g
Fats: 0.9 g
Carbs: 0 g
Water: 71.22 g
Other: 4.16 g
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more ProteinProtein +55.6%
Contains more OtherOther +225%
Contains more FatsFats +163.3%
Contains more WaterWater +13.9%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 26% 35%
Saturated fat: Sat. Fat 0.241 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.211 g
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
Contains less Sat. FatSaturated fat -55.5%
Contains more Mono. FatMonounsaturated fat +323.9%
Contains more Poly. FatPolyunsaturated fat +117.5%

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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/171992/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.