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Sturgeon vs. Flatfish — In-Depth Nutrition Comparison

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The main differences between Sturgeon and Flatfish

  • Sturgeon is richer in Vitamin D, Vitamin B3, Vitamin B12, Vitamin A RAE, Vitamin B5, Vitamin B6, and Iron, yet Flatfish is richer in Selenium.
  • Daily need coverage for Vitamin D from Sturgeon is 63% higher.
  • Sturgeon contains 22 times more Vitamin A RAE than Flatfish. Sturgeon contains 263µg of Vitamin A RAE, while Flatfish contains 12µg.
  • Flatfish contains less Cholesterol.

Food types used in this article are Fish, sturgeon, mixed species, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.

Infographic

Sturgeon 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 Iron +291.3%
Contains more Magnesium +104.5%
Contains more Potassium +84.8%
Contains less Sodium -81%
Contains more Zinc +38.5%
Contains more Copper +130.4%
Contains more Manganese +76.5%
Contains more Calcium +47.1%
Contains more Phosphorus +14%
Contains more Selenium +101.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 34% 33% 117% 33% 9% 15% 18% 4% 89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Iron +291.3%
Contains more Magnesium +104.5%
Contains more Potassium +84.8%
Contains less Sodium -81%
Contains more Zinc +38.5%
Contains more Copper +130.4%
Contains more Manganese +76.5%
Contains more Calcium +47.1%
Contains more Phosphorus +14%
Contains more Selenium +101.2%

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 +2264.9%
Contains more Vitamin D +268.6%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +690.3%
Contains more Vitamin B5 +283.3%
Contains more Vitamin B6 +100%
Contains more Folate +183.3%
Contains more Vitamin B12 +90.8%
Contains more Vitamin E +22.2%
Contains more Choline +14.1%
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 53% 13% 387% 0% 20% 21% 190% 53% 54% 13% 313% 39% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 44% 1%
Contains more Vitamin A +2264.9%
Contains more Vitamin D +268.6%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +690.3%
Contains more Vitamin B5 +283.3%
Contains more Vitamin B6 +100%
Contains more Folate +183.3%
Contains more Vitamin B12 +90.8%
Contains more Vitamin E +22.2%
Contains more Choline +14.1%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +35.8%
Contains more Fats +118.6%
Contains more Other +226.6%
Contains more Water +16%
21% 5% 70% 4%
Protein: 20.7 g
Fats: 5.18 g
Carbs: 0 g
Water: 69.94 g
Other: 4.18 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 +35.8%
Contains more Fats +118.6%
Contains more Other +226.6%
Contains more Water +16%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +278.4%
Contains more Polyunsaturated fat +92.8%
Contains less Saturated Fat -53.8%
26% 55% 19%
Saturated Fat: 1.173 g
Monounsaturated Fat: 2.486 g
Polyunsaturated fat: 0.885 g
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains more Monounsaturated Fat +278.4%
Contains more Polyunsaturated fat +92.8%
Contains less Saturated Fat -53.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sturgeon Flatfish
Lower in Sodium ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Sturgeon Flatfish Opinion
Protein 20.7g 15.24g Sturgeon
Fats 5.18g 2.37g Sturgeon
Calories 135kcal 86kcal Sturgeon
Calcium 17mg 25mg Flatfish
Iron 0.9mg 0.23mg Sturgeon
Magnesium 45mg 22mg Sturgeon
Phosphorus 271mg 309mg Flatfish
Potassium 364mg 197mg Sturgeon
Sodium 69mg 363mg Sturgeon
Zinc 0.54mg 0.39mg Sturgeon
Copper 0.053mg 0.023mg Sturgeon
Manganese 0.03mg 0.017mg Sturgeon
Selenium 16.2µg 32.6µg Flatfish
Vitamin A 875IU 37IU Sturgeon
Vitamin A RAE 263µg 12µg Sturgeon
Vitamin E 0.63mg 0.77mg Flatfish
Vitamin D 515IU 139IU Sturgeon
Vitamin D 12.9µg 3.5µg Sturgeon
Vitamin B1 0.08mg 0.026mg Sturgeon
Vitamin B2 0.09mg 0.025mg Sturgeon
Vitamin B3 10.1mg 1.278mg Sturgeon
Vitamin B5 0.87mg 0.227mg Sturgeon
Vitamin B6 0.23mg 0.115mg Sturgeon
Folate 17µg 6µg Sturgeon
Vitamin B12 2.5µg 1.31µg Sturgeon
Choline 70mg 79.9mg Flatfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.232mg 0.197mg Sturgeon
Threonine 0.907mg 0.719mg Sturgeon
Isoleucine 0.954mg 0.754mg Sturgeon
Leucine 1.682mg 1.335mg Sturgeon
Lysine 1.901mg 1.561mg Sturgeon
Methionine 0.613mg 0.56mg Sturgeon
Phenylalanine 0.808mg 0.624mg Sturgeon
Valine 1.066mg 0.8mg Sturgeon
Histidine 0.609mg 0.374mg Sturgeon
Cholesterol 77mg 56mg Flatfish
Trans Fat 0.014g Sturgeon
Saturated Fat 1.173g 0.542g Flatfish
Omega-3 - DHA 0.119g 0.132g Flatfish
Omega-3 - EPA 0.249g 0.168g Sturgeon
Omega-3 - DPA 0.058g 0.034g Sturgeon
Monounsaturated Fat 2.486g 0.657g Sturgeon
Polyunsaturated fat 0.885g 0.459g Sturgeon
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sturgeon 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
89%
Sturgeon
32%
Flatfish
Minerals Daily Need Coverage Score
35%
Sturgeon
43%
Flatfish

Comparison summary

Which food contains less Sodium?
Sturgeon
Sturgeon contains less Sodium (difference - 294mg)
Which food is richer in vitamins?
Sturgeon
Sturgeon is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 0.631g)
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.

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. Sturgeon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175148/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.