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Mullet fish vs. Flatfish — In-Depth Nutrition Comparison

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A recap on differences between Mullet fish and Flatfish

  • Mullet fish is higher in Vitamin B3, Vitamin B6, Selenium, Iron, Copper, Vitamin B5, and Potassium, yet Flatfish is higher in Vitamin B12, and Phosphorus.
  • Flatfish covers your daily Vitamin B12 needs 44% more than Mullet fish.
  • Mullet fish contains 6 times more Iron than Flatfish. While Mullet fish contains 1.41mg of Iron, Flatfish contains only 0.23mg.
  • The amount of Sodium in Mullet fish is lower.

Food varieties used in this article are Fish, mullet, striped, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.

Infographic

Mullet fish 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 24% 9.3% 40% 53% 47% 24% 105% 9.3% 2.9% 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 +50%
Contains more CalciumCalcium +24%
Contains more PotassiumPotassium +132.5%
Contains more IronIron +513%
Contains more CopperCopper +513%
Contains more ZincZinc +125.6%
Contains less SodiumSodium -80.4%
Contains more ManganeseManganese +29.4%
Contains more SeleniumSelenium +43.6%
Contains more PhosphorusPhosphorus +26.6%

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 4% 8.5% 0% 0% 25% 23% 118% 53% 113% 31% 0% 7.5% 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% 2.2% 15% 105% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +281.1%
Contains more Vitamin B1Vitamin B1 +284.6%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +393%
Contains more Vitamin B5Vitamin B5 +287.7%
Contains more Vitamin B6Vitamin B6 +326.1%
Contains more FolateFolate +66.7%
Contains more Vitamin B12Vitamin B12 +424%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 5% 71%
Protein: 24.81 g
Fats: 4.86 g
Carbs: 0 g
Water: 70.52 g
Other: 0 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 +62.8%
Contains more FatsFats +105.1%
Contains more WaterWater +15%
~equal in Carbs ~0g
~equal in Other ~1.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 37% 25%
Saturated Fat: Sat. Fat 1.431 g
Monounsaturated Fat: Mono. Fat 1.382 g
Polyunsaturated fat: Poly. Fat 0.917 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 more Mono. FatMonounsaturated Fat +110.4%
Contains more Poly. FatPolyunsaturated fat +99.8%
Contains less Sat. FatSaturated Fat -62.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mullet fish Flatfish Opinion
Calories 150kcal 86kcal Mullet fish
Protein 24.81g 15.24g Mullet fish
Fats 4.86g 2.37g Mullet fish
Vitamin C 1.2mg 0mg Mullet fish
Cholesterol 63mg 56mg Flatfish
Vitamin D 139IU Flatfish
Magnesium 33mg 22mg Mullet fish
Calcium 31mg 25mg Mullet fish
Potassium 458mg 197mg Mullet fish
Iron 1.41mg 0.23mg Mullet fish
Copper 0.141mg 0.023mg Mullet fish
Zinc 0.88mg 0.39mg Mullet fish
Phosphorus 244mg 309mg Flatfish
Sodium 71mg 363mg Mullet fish
Vitamin A 141IU 37IU Mullet fish
Vitamin A 42µg 12µg Mullet fish
Vitamin E 0.77mg Flatfish
Vitamin D 3.5µg Flatfish
Manganese 0.022mg 0.017mg Mullet fish
Selenium 46.8µg 32.6µg Mullet fish
Vitamin B1 0.1mg 0.026mg Mullet fish
Vitamin B2 0.1mg 0.025mg Mullet fish
Vitamin B3 6.3mg 1.278mg Mullet fish
Vitamin B5 0.88mg 0.227mg Mullet fish
Vitamin B6 0.49mg 0.115mg Mullet fish
Vitamin B12 0.25µg 1.31µg Flatfish
Vitamin K 0.1µg Flatfish
Folate 10µg 6µg Mullet fish
Trans Fat 0.014g Mullet fish
Choline 79.9mg Flatfish
Saturated Fat 1.431g 0.542g Flatfish
Monounsaturated Fat 1.382g 0.657g Mullet fish
Polyunsaturated fat 0.917g 0.459g Mullet fish
Tryptophan 0.278mg 0.197mg Mullet fish
Threonine 1.088mg 0.719mg Mullet fish
Isoleucine 1.143mg 0.754mg Mullet fish
Leucine 2.016mg 1.335mg Mullet fish
Lysine 2.278mg 1.561mg Mullet fish
Methionine 0.734mg 0.56mg Mullet fish
Phenylalanine 0.968mg 0.624mg Mullet fish
Valine 1.278mg 0.8mg Mullet fish
Histidine 0.73mg 0.374mg Mullet fish
Omega-3 - EPA 0.18g 0.168g Mullet fish
Omega-3 - DHA 0.148g 0.132g Mullet fish
Omega-3 - DPA 0.092g 0.034g Mullet fish
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mullet fish Flatfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
29%
Mullet fish
32%
Flatfish
Minerals Daily Need Coverage Score
57%
Mullet fish
43%
Flatfish

Comparison summary

Which food is lower in Sugar?
Mullet fish
Mullet fish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mullet fish
Mullet fish contains less Sodium (difference - 292mg)
Which food is richer in minerals?
Mullet fish
Mullet fish is relatively richer in minerals
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 0.889g)
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. Mullet fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175124/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.