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Snapper vs. Flatfish — In-Depth Nutrition Comparison

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Differences between Snapper and Flatfish

  • Snapper has more Vitamin B12, Selenium, Vitamin B6, Vitamin B5, and Potassium, while Flatfish has more Phosphorus, and Vitamin B3.
  • Snapper's daily need coverage for Vitamin B12 is 91% higher.
  • Flatfish contains 4 times less Vitamin B6 than Snapper. Snapper contains 0.46mg of Vitamin B6, while Flatfish contains 0.115mg.
  • The amount of Sodium in Snapper is lower.

The food types used in this comparison are Fish, snapper, mixed species, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.

Infographic

Snapper 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.
Contains more Calcium +60%
Contains more Magnesium +68.2%
Contains more Potassium +165%
Contains less Sodium -84.3%
Contains more Zinc +12.8%
Contains more Copper +100%
Contains more Selenium +50.3%
Contains more Phosphorus +53.7%
Equal in Iron - 0.23
Equal in Manganese - 0.017
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 9% 26% 86% 46% 7.4% 12% 15% 2.2% 267%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7.5% 8.6% 16% 132% 17% 47% 11% 7.7% 2.2% 178%
Contains more Calcium +60%
Contains more Magnesium +68.2%
Contains more Potassium +165%
Contains less Sodium -84.3%
Contains more Zinc +12.8%
Contains more Copper +100%
Contains more Selenium +50.3%
Contains more Phosphorus +53.7%
Equal in Iron - 0.23
Equal in Manganese - 0.017

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.
:
Contains more Vitamin A +210.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +103.8%
Contains more Vitamin B5 +283.3%
Contains more Vitamin B6 +300%
Contains more Vitamin B12 +167.2%
Contains more Vitamin B2 +525%
Contains more Vitamin B3 +269.4%
Equal in Folate - 6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6.9% 0% 0% 5.3% 13% 0.92% 6.5% 52% 106% 4.5% 438% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2.2% 15% 105% 0% 6.5% 5.8% 24% 14% 27% 4.5% 164% 44% 0.25%
Contains more Vitamin A +210.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +103.8%
Contains more Vitamin B5 +283.3%
Contains more Vitamin B6 +300%
Contains more Vitamin B12 +167.2%
Contains more Vitamin B2 +525%
Contains more Vitamin B3 +269.4%
Equal in Folate - 6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +72.6%
Contains more Other +27.3%
Contains more Fats +37.8%
Contains more Water +15.3%
26% 2% 70%
Protein: 26.3 g
Fats: 1.72 g
Carbs: 0 g
Water: 70.35 g
Other: 1.63 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 Protein +72.6%
Contains more Other +27.3%
Contains more Fats +37.8%
Contains more Water +15.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -32.7%
Contains more Polyunsaturated fat +28.1%
Contains more Monounsaturated Fat +104%
29% 25% 46%
Saturated Fat: 0.365 g
Monounsaturated Fat: 0.322 g
Polyunsaturated fat: 0.588 g
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains less Saturated Fat -32.7%
Contains more Polyunsaturated fat +28.1%
Contains more Monounsaturated Fat +104%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Snapper 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 Snapper Flatfish Opinion
Protein 26.3g 15.24g Snapper
Fats 1.72g 2.37g Flatfish
Calories 128kcal 86kcal Snapper
Calcium 40mg 25mg Snapper
Iron 0.24mg 0.23mg Snapper
Magnesium 37mg 22mg Snapper
Phosphorus 201mg 309mg Flatfish
Potassium 522mg 197mg Snapper
Sodium 57mg 363mg Snapper
Zinc 0.44mg 0.39mg Snapper
Copper 0.046mg 0.023mg Snapper
Manganese 0.017mg 0.017mg
Selenium 49µg 32.6µg Snapper
Vitamin A 115IU 37IU Snapper
Vitamin A RAE 35µg 12µg Snapper
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin C 1.6mg 0mg Snapper
Vitamin B1 0.053mg 0.026mg Snapper
Vitamin B2 0.004mg 0.025mg Flatfish
Vitamin B3 0.346mg 1.278mg Flatfish
Vitamin B5 0.87mg 0.227mg Snapper
Vitamin B6 0.46mg 0.115mg Snapper
Folate 6µg 6µg
Vitamin B12 3.5µg 1.31µg Snapper
Choline 79.9mg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.294mg 0.197mg Snapper
Threonine 1.153mg 0.719mg Snapper
Isoleucine 1.212mg 0.754mg Snapper
Leucine 2.137mg 1.335mg Snapper
Lysine 2.415mg 1.561mg Snapper
Methionine 0.778mg 0.56mg Snapper
Phenylalanine 1.027mg 0.624mg Snapper
Valine 1.355mg 0.8mg Snapper
Histidine 0.774mg 0.374mg Snapper
Cholesterol 47mg 56mg Snapper
Trans Fat 0.014g Snapper
Saturated Fat 0.365g 0.542g Snapper
Omega-3 - DHA 0.273g 0.132g Snapper
Omega-3 - EPA 0.048g 0.168g Flatfish
Omega-3 - DPA 0.022g 0.034g Flatfish
Monounsaturated Fat 0.322g 0.657g Flatfish
Polyunsaturated fat 0.588g 0.459g Snapper
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Snapper 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
49%
Snapper
32%
Flatfish
Minerals Daily Need Coverage Score
48%
Snapper
43%
Flatfish

Comparison summary

Which food is lower in Sugar?
Snapper
Snapper is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Snapper
Snapper contains less Sodium (difference - 306mg)
Which food is lower in Cholesterol?
Snapper
Snapper is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Snapper
Snapper is lower in Saturated Fat (difference - 0.177g)
Which food is richer in minerals?
Snapper
Snapper 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. Snapper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173699/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.