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Steelhead trout vs. Flatfish — In-Depth Nutrition Comparison

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Significant differences between Steelhead trout and Flatfish

  • Steelhead trout has more Vitamin B12, Vitamin D, Vitamin E , Iron, and Monounsaturated Fat, however, Flatfish is richer in Selenium, and Phosphorus.
  • Steelhead trout covers your daily Vitamin B12 needs 187% more than Flatfish.
  • Flatfish has 4 times less Vitamin D than Steelhead trout. Steelhead trout has 604IU of Vitamin D, while Flatfish has 139IU.
  • Flatfish contains less Saturated Fat.

Specific food types used in this comparison are Steelhead trout, boiled, canned (Alaska Native) and Fish, flatfish (flounder and sole species), cooked, dry heat.

Infographic

Steelhead trout 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.
Contains more Calcium +20%
Contains more Iron +178.3%
Contains more Magnesium +13.6%
Contains more Potassium +85.3%
Contains less Sodium -67.5%
Contains more Zinc +46.2%
Contains more Copper +152.2%
Contains more Phosphorus +24.1%
Contains more Manganese +54.5%
Contains more Selenium +25.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 18% 107% 33% 16% 16% 20% 2% 142%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Calcium +20%
Contains more Iron +178.3%
Contains more Magnesium +13.6%
Contains more Potassium +85.3%
Contains less Sodium -67.5%
Contains more Zinc +46.2%
Contains more Copper +152.2%
Contains more Phosphorus +24.1%
Contains more Manganese +54.5%
Contains more Selenium +25.4%

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 +75.7%
Contains more Vitamin E +179.2%
Contains more Vitamin D +331.4%
Contains more Vitamin B12 +342%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 43% 453% 0% 0% 0% 0% 0% 0% 0% 724% 0%
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 +75.7%
Contains more Vitamin E +179.2%
Contains more Vitamin D +331.4%
Contains more Vitamin B12 +342%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +38.5%
Contains more Fats +248.5%
Contains more Water +14.9%
Contains more Other +3100%
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 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 +38.5%
Contains more Fats +248.5%
Contains more Water +14.9%
Contains more Other +3100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +238.4%
Contains more Polyunsaturated fat +166.9%
Contains less Saturated Fat -64.6%
31% 45% 25%
Saturated Fat: 1.53 g
Monounsaturated Fat: 2.223 g
Polyunsaturated fat: 1.225 g
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains more Monounsaturated Fat +238.4%
Contains more Polyunsaturated fat +166.9%
Contains less Saturated Fat -64.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steelhead trout Flatfish Opinion
Protein 21.11g 15.24g Steelhead trout
Fats 8.26g 2.37g Steelhead trout
Calories 159kcal 86kcal Steelhead trout
Calcium 30mg 25mg Steelhead trout
Iron 0.64mg 0.23mg Steelhead trout
Magnesium 25mg 22mg Steelhead trout
Phosphorus 249mg 309mg Flatfish
Potassium 365mg 197mg Steelhead trout
Sodium 118mg 363mg Steelhead trout
Zinc 0.57mg 0.39mg Steelhead trout
Copper 0.058mg 0.023mg Steelhead trout
Manganese 0.011mg 0.017mg Flatfish
Selenium 26µg 32.6µg Flatfish
Vitamin A 65IU 37IU Steelhead trout
Vitamin A RAE 20µg 12µg Steelhead trout
Vitamin E 2.15mg 0.77mg Steelhead trout
Vitamin D 604IU 139IU Steelhead trout
Vitamin D 15.1µg 3.5µg Steelhead trout
Vitamin B1 0.026mg Flatfish
Vitamin B2 0.025mg Flatfish
Vitamin B3 1.278mg Flatfish
Vitamin B5 0.227mg Flatfish
Vitamin B6 0.115mg Flatfish
Folate 6µg Flatfish
Vitamin B12 5.79µg 1.31µg Steelhead trout
Vitamin K 0µg 0.1µg Flatfish
Tryptophan 0.197mg Flatfish
Threonine 0.719mg Flatfish
Isoleucine 0.754mg Flatfish
Leucine 1.335mg Flatfish
Lysine 1.561mg Flatfish
Methionine 0.56mg Flatfish
Phenylalanine 0.624mg Flatfish
Valine 0.8mg Flatfish
Histidine 0.374mg Flatfish
Cholesterol 59mg 56mg Flatfish
Trans Fat 0.014g Steelhead trout
Saturated Fat 1.53g 0.542g Flatfish
Omega-3 - DHA 0.54g 0.132g Steelhead trout
Omega-3 - EPA 0.376g 0.168g Steelhead trout
Omega-3 - DPA 0.13g 0.034g Steelhead trout
Monounsaturated Fat 2.223g 0.657g Steelhead trout
Polyunsaturated fat 1.225g 0.459g Steelhead trout
Omega-6 - Eicosadienoic acid 0.014g 0.006g Steelhead trout
Omega-3 - ALA 0.051g Steelhead trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steelhead trout 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
102%
Steelhead trout
31%
Flatfish
Minerals Daily Need Coverage Score
38%
Steelhead trout
43%
Flatfish

Comparison summary

Which food contains less Sodium?
Steelhead trout
Steelhead trout contains less Sodium (difference - 245mg)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 0.988g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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 minerals?
?
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.
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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.