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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% 14% 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% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
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 DV% diff.
Vitamin B12 0.25µg 1.31µg 44%
Vitamin B3 6.3mg 1.278mg 31%
Vitamin B6 0.49mg 0.115mg 29%
Selenium 46.8µg 32.6µg 26%
Protein 24.81g 15.24g 19%
Vitamin D 3.5µg 18%
Vitamin D 139IU 17%
Choline 79.9mg 15%
Iron 1.41mg 0.23mg 15%
Vitamin B5 0.88mg 0.227mg 13%
Sodium 71mg 363mg 13%
Copper 0.141mg 0.023mg 13%
Phosphorus 244mg 309mg 9%
Potassium 458mg 197mg 8%
Vitamin B1 0.1mg 0.026mg 6%
Vitamin B2 0.1mg 0.025mg 6%
Vitamin E 0.77mg 5%
Zinc 0.88mg 0.39mg 4%
Saturated fat 1.431g 0.542g 4%
Fats 4.86g 2.37g 4%
Polyunsaturated fat 0.917g 0.459g 3%
Calories 150kcal 86kcal 3%
Magnesium 33mg 22mg 3%
Vitamin A 42µg 12µg 3%
Cholesterol 63mg 56mg 2%
Monounsaturated fat 1.382g 0.657g 2%
Calcium 31mg 25mg 1%
Folate 10µg 6µg 1%
Vitamin C 1.2mg 0mg 1%
Manganese 0.022mg 0.017mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.278mg 0.197mg 0%
Threonine 1.088mg 0.719mg 0%
Isoleucine 1.143mg 0.754mg 0%
Leucine 2.016mg 1.335mg 0%
Lysine 2.278mg 1.561mg 0%
Methionine 0.734mg 0.56mg 0%
Phenylalanine 0.968mg 0.624mg 0%
Valine 1.278mg 0.8mg 0%
Histidine 0.73mg 0.374mg 0%
Omega-3 - EPA 0.18g 0.168g N/A
Omega-3 - DHA 0.148g 0.132g N/A
Omega-3 - DPA 0.092g 0.034g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

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
30%
Mullet fish
28%
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.