Shrimp vs. Flatfish — In-Depth Nutrition Comparison

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Significant differences between shrimp and flatfish

Shrimp has more selenium, copper, vitamin B12, zinc, choline, vitamin B6, and vitamin E; however, flatfish is richer in vitamin D*.
Shrimp covers your daily cholesterol needs 52% more than flatfish.
Flatfish has 11 times less copper than shrimp. Shrimp has 0.258mg of copper, while flatfish has 0.023mg.
Flatfish contains less cholesterol.
Shrimp has a higher glycemic index. The glycemic index of shrimp is 50, while the glycemic index of flatfish is 0.

Specific food types used in this comparison are Crustaceans, shrimp, mixed species, cooked, moist heat (may have been previously frozen) and Fish, flatfish (flounder and sole species), cooked, dry heat.

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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.

Shrimp

Flatfish

Contains more MagnesiumMagnesium	+68.2%
Contains more CalciumCalcium	+264%
Contains more IronIron	+39.1%
Contains more CopperCopper	+1021.7%
Contains more ZincZinc	+317.9%
Contains more ManganeseManganese	+188.2%
Contains more SeleniumSelenium	+51.8%

Contains more PotassiumPotassium	+15.9%
Contains less SodiumSodium	-61.7%

~equal in Phosphorus ~309mg

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.

Shrimp

Flatfish

Contains more Vitamin AVitamin A	+650%
Contains more Vitamin EVitamin E	+185.7%
Contains more Vitamin B1Vitamin B1	+23.1%
Contains more Vitamin B3Vitamin B3	+109.5%
Contains more Vitamin B5Vitamin B5	+128.6%
Contains more Vitamin B6Vitamin B6	+110.4%
Contains more Vitamin B12Vitamin B12	+26.7%
Contains more Vitamin KVitamin K	+300%
Contains more FolateFolate	+300%

Contains more Vitamin DVitamin D

+3400%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.025mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	211mg	56mg	52%
Selenium	49.5µg	32.6µg	31%
Copper	0.258mg	0.023mg	26%
Sodium	947mg	363mg	25%
Vitamin D*	4 IU	139 IU	17%
Vitamin D	0.1µg	3.5µg	17%
Protein	22.78g	15.24g	15%
Vitamin B12	1.66µg	1.31µg	15%
Zinc	1.63mg	0.39mg	11%
Vitamin E	2.2mg	0.77mg	10%
Vitamin B6	0.242mg	0.115mg	10%
Choline	135.4mg	79.9mg	10%
Vitamin A	90µg	12µg	9%
Vitamin B3	2.678mg	1.278mg	9%
Calcium	91mg	25mg	7%
Vitamin B5	0.519mg	0.227mg	6%
Folate	24µg	6µg	5%
Magnesium	37mg	22mg	4%
Calories	119kcal	86kcal	2%
Fats	1.7g	2.37g	1%
Carbs	1.52g	0g	1%
Potassium	170mg	197mg	1%
Iron	0.32mg	0.23mg	1%
Manganese	0.049mg	0.017mg	1%
Vitamin B1	0.032mg	0.026mg	1%
Monounsaturated fat	0.361g	0.657g	1%
Polyunsaturated fat	0.59g	0.459g	1%
Protein per 100 calories	19g	18g	N/A
Calories per 10 g protein	52kcal	56kcal	N/A
Weight per 100 calories	84g	116g	N/A
Unsaturated / Saturated Fat ratio	1.8	2.1	N/A
Net carbs	1.52g	0g	N/A
Phosphorus	306mg	309mg	0%
Vitamin B2	0.024mg	0.025mg	0%
Vitamin K	0.4µg	0.1µg	0%
Trans fat	0.035g	0.014g	N/A
Saturated fat	0.521g	0.542g	0%
Tryptophan	0.26mg	0.197mg	0%
Threonine	0.904mg	0.719mg	0%
Isoleucine	1.05mg	0.754mg	0%
Leucine	1.95mg	1.335mg	0%
Lysine	2.172mg	1.561mg	0%
Methionine	0.665mg	0.56mg	0%
Phenylalanine	0.992mg	0.624mg	0%
Valine	1.067mg	0.8mg	0%
Histidine	0.501mg	0.374mg	0%
Omega-3 - EPA	0.135g	0.168g	N/A
Omega-3 - DHA	0.141g	0.132g	N/A
Omega-3 - DPA	0.012g	0.034g	N/A
Omega-6 - Eicosadienoic acid	0.012g	0.006g	N/A