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 604 IU of vitamin D, while flatfish has 139 IU.
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.

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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.

Steelhead trout

Flatfish

Contains more MagnesiumMagnesium	+13.6%
Contains more CalciumCalcium	+20%
Contains more PotassiumPotassium	+85.3%
Contains more IronIron	+178.3%
Contains more CopperCopper	+152.2%
Contains more ZincZinc	+46.2%
Contains less SodiumSodium	-67.5%

Contains more PhosphorusPhosphorus	+24.1%
Contains more ManganeseManganese	+54.5%
Contains more SeleniumSelenium	+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.

Steelhead trout

Flatfish

Contains more Vitamin AVitamin A	+66.7%
Contains more Vitamin EVitamin E	+179.2%
Contains more Vitamin DVitamin D	+331.4%
Contains more Vitamin B12Vitamin B12	+342%

Contains more Vitamin KVitamin K

+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	5.79µg	1.31µg	187%
Vitamin D	604 IU	139 IU	58%
Vitamin D	15.1µg	3.5µg	58%
Choline		79.9mg	15%
Protein	21.11g	15.24g	12%
Selenium	26µg	32.6µg	12%
Sodium	118mg	363mg	11%
Fats	8.26g	2.37g	9%
Phosphorus	249mg	309mg	9%
Vitamin E	2.15mg	0.77mg	9%
Vitamin B6		0.115mg	9%
Vitamin B3		1.278mg	8%
Potassium	365mg	197mg	5%
Iron	0.64mg	0.23mg	5%
Vitamin B5		0.227mg	5%
Polyunsaturated fat	1.225g	0.459g	5%
Calories	159kcal	86kcal	4%
Copper	0.058mg	0.023mg	4%
Saturated fat	1.53g	0.542g	4%
Monounsaturated fat	2.223g	0.657g	4%
Zinc	0.57mg	0.39mg	2%
Vitamin B1		0.026mg	2%
Vitamin B2		0.025mg	2%
Folate		6µg	2%
Cholesterol	59mg	56mg	1%
Magnesium	25mg	22mg	1%
Calcium	30mg	25mg	1%
Vitamin A	20µg	12µg	1%
Manganese	0.011mg	0.017mg	0%
Vitamin K	0µg	0.1µg	0%
Trans fat		0.014g	N/A
Tryptophan		0.197mg	0%
Threonine		0.719mg	0%
Isoleucine		0.754mg	0%
Leucine		1.335mg	0%
Lysine		1.561mg	0%
Methionine		0.56mg	0%
Phenylalanine		0.624mg	0%
Valine		0.8mg	0%
Histidine		0.374mg	0%
Omega-3 - EPA	0.376g	0.168g	N/A
Omega-3 - DHA	0.54g	0.132g	N/A
Omega-3 - ALA	0.051g		N/A
Omega-3 - DPA	0.13g	0.034g	N/A
Omega-6 - Eicosadienoic acid	0.014g	0.006g	N/A