Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Milkfish
  5. Compare
  6. Milkfish vs. Flatfish

Milkfish vs. Flatfish — In-Depth Nutrition Comparison

Compare

Differences between Milkfish and Flatfish

  • Milkfish has more Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B5, Zinc, and Potassium, while Flatfish has more Selenium, and Phosphorus.
  • Milkfish's daily need coverage for Vitamin B12 is 82% higher.
  • Flatfish contains 6 times less Vitamin B3 than Milkfish. Milkfish contains 8.256mg of Vitamin B3, while Flatfish contains 1.278mg.
  • The amount of Sodium in Milkfish is lower.

The food types used in this comparison are Fish, milkfish, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.

Infographic

Milkfish 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.
Milkfish
Milkfish
8
:
2
Flatfish
Flatfish
Contains more Calcium +160%
Contains more Iron +78.3%
Contains more Magnesium +72.7%
Contains more Potassium +89.8%
Contains less Sodium -74.7%
Contains more Zinc +169.2%
Contains more Copper +91.3%
Contains more Manganese +52.9%
Contains more Phosphorus +48.6%
Contains more Selenium +101.2%
Milkfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 16% 28% 90% 33% 12% 29% 15% 4% 89%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Calcium +160%
Contains more Iron +78.3%
Contains more Magnesium +72.7%
Contains more Potassium +89.8%
Contains less Sodium -74.7%
Contains more Zinc +169.2%
Contains more Copper +91.3%
Contains more Manganese +52.9%
Contains more Phosphorus +48.6%
Contains more Selenium +101.2%

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.
Milkfish
Milkfish
7
:
4
Flatfish
Flatfish
Contains more Vitamin A +194.6%
Contains more Vitamin B2 +176%
Contains more Vitamin B3 +546%
Contains more Vitamin B5 +281.1%
Contains more Vitamin B6 +324.3%
Contains more Folate +200%
Contains more Vitamin B12 +149.6%
Contains more Vitamin B1 +62.5%
Milkfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 4% 16% 155% 52% 113% 14% 409% 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 A +194.6%
Contains more Vitamin B2 +176%
Contains more Vitamin B3 +546%
Contains more Vitamin B5 +281.1%
Contains more Vitamin B6 +324.3%
Contains more Folate +200%
Contains more Vitamin B12 +149.6%
Contains more Vitamin B1 +62.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milkfish
Milkfish
3
:
1
Flatfish
Flatfish
Contains more Protein +72.7%
Contains more Fats +264.1%
Contains more Other +89.1%
Contains more Water +29.5%
Milkfish
26% 9% 63% 2%
Protein: 26.32 g
Fats: 8.63 g
Carbs: 0 g
Water: 62.63 g
Other: 2.42 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 +72.7%
Contains more Fats +264.1%
Contains more Other +89.1%
Contains more Water +29.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milkfish Flatfish
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 Milkfish Flatfish Opinion
Protein 26.32g 15.24g Milkfish
Fats 8.63g 2.37g Milkfish
Calories 190kcal 86kcal Milkfish
Calcium 65mg 25mg Milkfish
Iron 0.41mg 0.23mg Milkfish
Magnesium 38mg 22mg Milkfish
Phosphorus 208mg 309mg Flatfish
Potassium 374mg 197mg Milkfish
Sodium 92mg 363mg Milkfish
Zinc 1.05mg 0.39mg Milkfish
Copper 0.044mg 0.023mg Milkfish
Manganese 0.026mg 0.017mg Milkfish
Selenium 16.2µg 32.6µg Flatfish
Vitamin A 109IU 37IU Milkfish
Vitamin A RAE 33µg 12µg Milkfish
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin B1 0.016mg 0.026mg Flatfish
Vitamin B2 0.069mg 0.025mg Milkfish
Vitamin B3 8.256mg 1.278mg Milkfish
Vitamin B5 0.865mg 0.227mg Milkfish
Vitamin B6 0.488mg 0.115mg Milkfish
Folate 18µg 6µg Milkfish
Vitamin B12 3.27µg 1.31µg Milkfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.295mg 0.197mg Milkfish
Threonine 1.154mg 0.719mg Milkfish
Isoleucine 1.213mg 0.754mg Milkfish
Leucine 2.139mg 1.335mg Milkfish
Lysine 2.417mg 1.561mg Milkfish
Methionine 0.779mg 0.56mg Milkfish
Phenylalanine 1.028mg 0.624mg Milkfish
Valine 1.356mg 0.8mg Milkfish
Histidine 0.775mg 0.374mg Milkfish
Cholesterol 67mg 56mg Flatfish
Trans Fat 0.014g Milkfish
Saturated Fat 0.542g Milkfish
Omega-3 - DHA 0.132g Flatfish
Omega-3 - EPA 0.168g Flatfish
Omega-3 - DPA 0.034g Flatfish
Monounsaturated Fat 0.657g Flatfish
Polyunsaturated fat 0.459g Flatfish
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

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

People also compare

Milkfish
Milkfish vs Monkfish raw
Monkfish raw
Milkfish
Milkfish vs Mullet fish raw
Mullet fish raw
Milkfish
Milkfish vs Perch
Perch
Flatfish
Flatfish vs Grouper fish
Grouper fish
Flatfish
Flatfish vs Herring
Herring
Flatfish
Flatfish vs Ling fish raw
Ling fish raw

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
64%
Milkfish
31%
Flatfish
Minerals Daily Need Coverage Score
33%
Milkfish
43%
Flatfish

Comparison summary

Which food is lower in Sugar?
Milkfish
Milkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Milkfish
Milkfish contains less Sodium (difference - 271mg)
Which food is lower in Saturated Fat?
Milkfish
Milkfish is lower in Saturated Fat (difference - 0.542g)
Which food is richer in minerals?
Milkfish
Milkfish is relatively richer in minerals
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 11mg)
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. Milkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171995/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.