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  6. Mahimahi vs. Flatfish raw

Mahimahi vs. Flatfish raw — In-Depth Nutrition Comparison

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Important differences between Mahimahi and Flatfish raw

  • Mahimahi has more Vitamin B3, Selenium, Vitamin B6, Iron, Vitamin B5, and Potassium, however, Flatfish raw has more Vitamin B12, and Phosphorus.
  • Mahimahi's daily need coverage for Vitamin B3 is 40% more.
  • Mahimahi has 8 times more Iron than Flatfish raw. Mahimahi has 1.45mg of Iron, while Flatfish raw has 0.18mg.
  • Flatfish raw is lower in Cholesterol.

The food varieties used in the comparison are Fish, mahimahi, cooked, dry heat 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 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 13% 6.3% 14% 6.8% 6.3% 8.7% 108% 39% 1.8% 145%
Contains more MagnesiumMagnesium +111.1%
Contains more PotassiumPotassium +233.1%
Contains more IronIron +705.6%
Contains more CopperCopper +178.9%
Contains more ZincZinc +84.4%
Contains less SodiumSodium -61.8%
Contains more ManganeseManganese +35.7%
Contains more SeleniumSelenium +75.9%
Contains more CalciumCalcium +10.5%
Contains more PhosphorusPhosphorus +37.7%

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% 12% 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% 2% 13% 84% 5.5% 4.6% 20% 11% 23% 141% 0.25% 3.8% 35%
Contains more Vitamin AVitamin A +530.3%
Contains more Vitamin B2Vitamin B2 +325%
Contains more Vitamin B3Vitamin B3 +614.3%
Contains more Vitamin B5Vitamin B5 +367.6%
Contains more Vitamin B6Vitamin B6 +371.4%
Contains more FolateFolate +20%
Contains more Vitamin B12Vitamin B12 +63.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.022mg

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
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 +91.1%
Contains more OtherOther +303.9%
Contains more FatsFats +114.4%
Contains more WaterWater +18.8%
~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 0.441 g
Monounsaturated Fat: Mono. Fat 0.535 g
Polyunsaturated fat: Poly. Fat 0.374 g
Contains less Sat. FatSaturated Fat -45.4%
Contains more Mono. FatMonounsaturated Fat +245.2%
Contains more Poly. FatPolyunsaturated fat +77.3%

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 Opinion
Calories 109kcal 70kcal Mahimahi
Protein 23.72g 12.41g Mahimahi
Fats 0.9g 1.93g Flatfish raw
Cholesterol 94mg 45mg Flatfish raw
Vitamin D 113IU Flatfish raw
Magnesium 38mg 18mg Mahimahi
Calcium 19mg 21mg Flatfish raw
Potassium 533mg 160mg Mahimahi
Iron 1.45mg 0.18mg Mahimahi
Copper 0.053mg 0.019mg Mahimahi
Zinc 0.59mg 0.32mg Mahimahi
Phosphorus 183mg 252mg Flatfish raw
Sodium 113mg 296mg Mahimahi
Vitamin A 208IU 33IU Mahimahi
Vitamin A 62µg 10µg Mahimahi
Vitamin E 0.63mg Flatfish raw
Vitamin D 2.8µg Flatfish raw
Manganese 0.019mg 0.014mg Mahimahi
Selenium 46.8µg 26.6µg Mahimahi
Vitamin B1 0.023mg 0.022mg Mahimahi
Vitamin B2 0.085mg 0.02mg Mahimahi
Vitamin B3 7.429mg 1.04mg Mahimahi
Vitamin B5 0.865mg 0.185mg Mahimahi
Vitamin B6 0.462mg 0.098mg Mahimahi
Vitamin B12 0.69µg 1.13µg Flatfish raw
Vitamin K 0.1µg Flatfish raw
Folate 6µg 5µg Mahimahi
Trans Fat 0.011g Mahimahi
Choline 65mg Flatfish raw
Saturated Fat 0.241g 0.441g Mahimahi
Monounsaturated Fat 0.155g 0.535g Flatfish raw
Polyunsaturated fat 0.211g 0.374g Flatfish raw
Tryptophan 0.266mg 0.161mg Mahimahi
Threonine 1.04mg 0.585mg Mahimahi
Isoleucine 1.093mg 0.614mg Mahimahi
Leucine 1.928mg 1.087mg Mahimahi
Lysine 2.178mg 1.27mg Mahimahi
Methionine 0.702mg 0.455mg Mahimahi
Phenylalanine 0.926mg 0.508mg Mahimahi
Valine 1.222mg 0.651mg Mahimahi
Histidine 0.698mg 0.304mg Mahimahi
Omega-3 - EPA 0.026g 0.137g Flatfish raw
Omega-3 - DHA 0.113g 0.108g Mahimahi
Omega-3 - ALA 0.017g Flatfish raw
Omega-3 - DPA 0.012g 0.028g Flatfish raw
Omega-3 - Eicosatrienoic acid 0.005g Flatfish raw
Omega-6 - Gamma-linoleic acid 0.001g Flatfish raw
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Flatfish raw
Omega-6 - Eicosadienoic acid 0.005g Flatfish raw
Omega-6 - Linoleic acid 0.043g Flatfish raw

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
33%
Mahimahi
26%
Flatfish raw
Minerals Daily Need Coverage Score
52%
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 - 183mg)
Which food is lower in Saturated Fat?
Mahimahi
Mahimahi is lower in Saturated Fat (difference - 0.2g)
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 - 49mg)
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/171992/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.