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  6. Steelhead trout vs. Flatfish

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
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 +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.
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% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 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 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 Steelhead trout Flatfish DV% diff.
Vitamin B12 5.79µg 1.31µg 187%
Vitamin D 15.1µg 3.5µg 58%
Vitamin D 604IU 139IU 58%
Choline 79.9mg 15%
Protein 21.11g 15.24g 12%
Selenium 26µg 32.6µg 12%
Sodium 118mg 363mg 11%
Phosphorus 249mg 309mg 9%
Vitamin E 2.15mg 0.77mg 9%
Fats 8.26g 2.37g 9%
Vitamin B6 0.115mg 9%
Vitamin B3 1.278mg 8%
Potassium 365mg 197mg 5%
Iron 0.64mg 0.23mg 5%
Polyunsaturated fat 1.225g 0.459g 5%
Vitamin B5 0.227mg 5%
Saturated fat 1.53g 0.542g 4%
Monounsaturated fat 2.223g 0.657g 4%
Calories 159kcal 86kcal 4%
Copper 0.058mg 0.023mg 4%
Vitamin B2 0.025mg 2%
Vitamin B1 0.026mg 2%
Zinc 0.57mg 0.39mg 2%
Folate 6µg 2%
Vitamin A 20µg 12µg 1%
Calcium 30mg 25mg 1%
Magnesium 25mg 22mg 1%
Cholesterol 59mg 56mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +38.5%
Contains more FatsFats +248.5%
Contains more WaterWater +14.9%
Contains more OtherOther +3100%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 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 +238.4%
Contains more Poly. FatPolyunsaturated fat +166.9%
Contains less Sat. FatSaturated fat -64.6%

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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.