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  6. Monkfish vs. Flatfish

Monkfish vs. Flatfish — In-Depth Nutrition Comparison

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Important differences between Monkfish and Flatfish

  • Monkfish has more Selenium, Vitamin B6, Potassium, and Vitamin B3, however, Flatfish has more Vitamin B12, and Phosphorus.
  • Monkfish's daily need coverage for Selenium is 26% more.
  • Monkfish has 3 times more Potassium than Flatfish. Monkfish has 513mg of Potassium, while Flatfish has 197mg.
  • Monkfish is lower in Cholesterol.

The food varieties used in the comparison are Fish, monkfish, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.

Infographic

Monkfish 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.
Monkfish
Monkfish
8
:
2
Flatfish
Flatfish
Contains more Iron +78.3%
Contains more Magnesium +22.7%
Contains more Potassium +160.4%
Contains less Sodium -93.7%
Contains more Zinc +35.9%
Contains more Copper +56.5%
Contains more Manganese +82.4%
Contains more Selenium +43.6%
Contains more Calcium +150%
Contains more Phosphorus +20.7%
Monkfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 16% 20% 110% 46% 3% 15% 12% 5% 256%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Iron +78.3%
Contains more Magnesium +22.7%
Contains more Potassium +160.4%
Contains less Sodium -93.7%
Contains more Zinc +35.9%
Contains more Copper +56.5%
Contains more Manganese +82.4%
Contains more Selenium +43.6%
Contains more Calcium +150%
Contains more Phosphorus +20.7%

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.
Monkfish
Monkfish
7
:
5
Flatfish
Flatfish
Contains more Vitamin A +24.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +100.2%
Contains more Vitamin B6 +140.9%
Contains more Folate +33.3%
Contains more Vitamin B5 +31.2%
Contains more Vitamin B12 +26%
Monkfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 4% 8% 17% 48% 11% 64% 6% 130% 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 +24.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +100.2%
Contains more Vitamin B6 +140.9%
Contains more Folate +33.3%
Contains more Vitamin B5 +31.2%
Contains more Vitamin B12 +26%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Monkfish
Monkfish
1
:
3
Flatfish
Flatfish
Contains more Protein +21.8%
Contains more Fats +21.5%
Contains more Other +30.6%
Equal in Water - 81.11
Monkfish
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 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 +21.8%
Contains more Fats +21.5%
Contains more Other +30.6%
Equal in Water - 81.11

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Monkfish Flatfish Opinion
Protein 18.56g 15.24g Monkfish
Fats 1.95g 2.37g Flatfish
Calories 97kcal 86kcal Monkfish
Calcium 10mg 25mg Flatfish
Iron 0.41mg 0.23mg Monkfish
Magnesium 27mg 22mg Monkfish
Phosphorus 256mg 309mg Flatfish
Potassium 513mg 197mg Monkfish
Sodium 23mg 363mg Monkfish
Zinc 0.53mg 0.39mg Monkfish
Copper 0.036mg 0.023mg Monkfish
Manganese 0.031mg 0.017mg Monkfish
Selenium 46.8µg 32.6µg Monkfish
Vitamin A 46IU 37IU Monkfish
Vitamin A RAE 14µg 12µg Monkfish
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin C 1mg 0mg Monkfish
Vitamin B1 0.029mg 0.026mg Monkfish
Vitamin B2 0.073mg 0.025mg Monkfish
Vitamin B3 2.558mg 1.278mg Monkfish
Vitamin B5 0.173mg 0.227mg Flatfish
Vitamin B6 0.277mg 0.115mg Monkfish
Folate 8µg 6µg Monkfish
Vitamin B12 1.04µg 1.31µg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.208mg 0.197mg Monkfish
Threonine 0.814mg 0.719mg Monkfish
Isoleucine 0.855mg 0.754mg Monkfish
Leucine 1.509mg 1.335mg Monkfish
Lysine 1.705mg 1.561mg Monkfish
Methionine 0.549mg 0.56mg Flatfish
Phenylalanine 0.725mg 0.624mg Monkfish
Valine 0.956mg 0.8mg Monkfish
Histidine 0.547mg 0.374mg Monkfish
Cholesterol 32mg 56mg Monkfish
Trans Fat 0.014g Monkfish
Saturated Fat 0.542g Monkfish
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
Monkfish 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
24%
Monkfish
31%
Flatfish
Minerals Daily Need Coverage Score
48%
Monkfish
43%
Flatfish

Comparison summary

Which food is lower in Sugar?
Monkfish
Monkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Monkfish
Monkfish contains less Sodium (difference - 340mg)
Which food is lower in Cholesterol?
Monkfish
Monkfish is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Monkfish
Monkfish is lower in Saturated Fat (difference - 0.542g)
Which food is richer in minerals?
Monkfish
Monkfish is relatively richer in minerals
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. Monkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/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.