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  6. Mullet fish vs. Flatfish

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
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.
Mullet fish
Mullet fish
9
:
1
Flatfish
Flatfish
Contains more Calcium +24%
Contains more Iron +513%
Contains more Magnesium +50%
Contains more Potassium +132.5%
Contains less Sodium -80.4%
Contains more Zinc +125.6%
Contains more Copper +513%
Contains more Manganese +29.4%
Contains more Selenium +43.6%
Contains more Phosphorus +26.6%
Mullet fish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 53% 24% 105% 41% 10% 24% 47% 3% 256%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Calcium +24%
Contains more Iron +513%
Contains more Magnesium +50%
Contains more Potassium +132.5%
Contains less Sodium -80.4%
Contains more Zinc +125.6%
Contains more Copper +513%
Contains more Manganese +29.4%
Contains more Selenium +43.6%
Contains more Phosphorus +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.
Mullet fish
Mullet fish
8
:
4
Flatfish
Flatfish
Contains more Vitamin A +281.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +284.6%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +393%
Contains more Vitamin B5 +287.7%
Contains more Vitamin B6 +326.1%
Contains more Folate +66.7%
Contains more Vitamin B12 +424%
Mullet fish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 4% 25% 24% 119% 53% 114% 8% 32% 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 +281.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +284.6%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +393%
Contains more Vitamin B5 +287.7%
Contains more Vitamin B6 +326.1%
Contains more Folate +66.7%
Contains more Vitamin B12 +424%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mullet fish
Mullet fish
2
:
2
Flatfish
Flatfish
Contains more Protein +62.8%
Contains more Fats +105.1%
Contains more Water +15%
Equal in Other - 1.28
Mullet fish
25% 5% 71%
Protein: 24.81 g
Fats: 4.86 g
Carbs: 0 g
Water: 70.52 g
Other: 0 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 +62.8%
Contains more Fats +105.1%
Contains more Water +15%
Equal in Other - 1.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mullet fish
Mullet fish
2
:
1
Flatfish
Flatfish
Contains more Monounsaturated Fat +110.4%
Contains more Polyunsaturated fat +99.8%
Contains less Saturated Fat -62.1%
Mullet fish
38% 37% 25%
Saturated Fat: 1.431 g
Monounsaturated Fat: 1.382 g
Polyunsaturated fat: 0.917 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains more Monounsaturated Fat +110.4%
Contains more Polyunsaturated fat +99.8%
Contains less Saturated 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
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Mullet fish Flatfish Opinion
Protein 24.81g 15.24g Mullet fish
Fats 4.86g 2.37g Mullet fish
Calories 150kcal 86kcal Mullet fish
Calcium 31mg 25mg Mullet fish
Iron 1.41mg 0.23mg Mullet fish
Magnesium 33mg 22mg Mullet fish
Phosphorus 244mg 309mg Flatfish
Potassium 458mg 197mg Mullet fish
Sodium 71mg 363mg Mullet fish
Zinc 0.88mg 0.39mg Mullet fish
Copper 0.141mg 0.023mg Mullet fish
Manganese 0.022mg 0.017mg Mullet fish
Selenium 46.8µg 32.6µg Mullet fish
Vitamin A 141IU 37IU Mullet fish
Vitamin A RAE 42µg 12µg Mullet fish
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin C 1.2mg 0mg 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
Folate 10µg 6µg Mullet fish
Vitamin B12 0.25µg 1.31µg Flatfish
Vitamin K 0.1µg Flatfish
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
Cholesterol 63mg 56mg Flatfish
Trans Fat 0.014g Mullet fish
Saturated Fat 1.431g 0.542g Flatfish
Omega-3 - DHA 0.148g 0.132g Mullet fish
Omega-3 - EPA 0.18g 0.168g Mullet fish
Omega-3 - DPA 0.092g 0.034g Mullet fish
Monounsaturated Fat 1.382g 0.657g Mullet fish
Polyunsaturated fat 0.917g 0.459g 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 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
32%
Mullet fish
31%
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 richer in vitamins?
Mullet fish
Mullet fish is relatively richer in vitamins
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 ($)

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.