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Sunfish vs. Turbot raw — In-Depth Nutrition Comparison

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What are the differences between Sunfish and Turbot raw?

  • Sunfish is higher in Copper, Manganese, Zinc, Iron, Phosphorus, Calcium, Potassium, and Vitamin B5, however, Turbot raw is richer in Selenium.
  • Sunfish's daily need coverage for Copper is 39% more.
  • Turbot raw contains 53 times less Manganese than Sunfish. Sunfish contains 0.897mg of Manganese, while Turbot raw contains 0.017mg.
  • Turbot raw has less Cholesterol.

We used Fish, sunfish, pumpkin seed, cooked, dry heat and Fish, turbot, european, raw types in this article.

Infographic

Sunfish vs Turbot raw 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 +472.2%
Contains more Iron +327.8%
Contains more Phosphorus +79.1%
Contains more Potassium +88.7%
Contains less Sodium -31.3%
Contains more Zinc +804.5%
Contains more Copper +940.5%
Contains more Manganese +5176.5%
Contains more Magnesium +34.2%
Contains more Selenium +125.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 37% 56% 22% 20% 6% 13% 3% 200%
Contains more Calcium +472.2%
Contains more Iron +327.8%
Contains more Phosphorus +79.1%
Contains more Potassium +88.7%
Contains less Sodium -31.3%
Contains more Zinc +804.5%
Contains more Copper +940.5%
Contains more Manganese +5176.5%
Contains more Magnesium +34.2%
Contains more Selenium +125.3%

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 +65.7%
Contains more Vitamin B1 +39.4%
Contains more Vitamin B5 +51.8%
Contains more Folate +112.5%
Contains more Vitamin C +70%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +52.2%
Equal in Vitamin B2 - 0.08
Equal in Vitamin B12 - 2.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 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 3% 0% 0% 6% 17% 19% 42% 35% 49% 6% 275% 0% 0%
Contains more Vitamin A +65.7%
Contains more Vitamin B1 +39.4%
Contains more Vitamin B5 +51.8%
Contains more Folate +112.5%
Contains more Vitamin C +70%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +52.2%
Equal in Vitamin B2 - 0.08
Equal in Vitamin B12 - 2.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +55%
Contains more Fats +227.8%
Contains more Other +694.1%
Equal in Water - 76.95
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
16% 3% 77% 4%
Protein: 16.05 g
Fats: 2.95 g
Carbs: 0 g
Water: 76.95 g
Other: 4.05 g
Contains more Protein +55%
Contains more Fats +227.8%
Contains more Other +694.1%
Equal in Water - 76.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -76.3%
Contains more Monounsaturated Fat +306.7%
Contains more Polyunsaturated fat +179.4%
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
33% 27% 39%
Saturated Fat: 0.75 g
Monounsaturated Fat: 0.61 g
Polyunsaturated fat: 0.88 g
Contains less Saturated Fat -76.3%
Contains more Monounsaturated Fat +306.7%
Contains more Polyunsaturated fat +179.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunfish Turbot raw Opinion
Protein 24.87g 16.05g Sunfish
Fats 0.9g 2.95g Turbot raw
Calories 114kcal 95kcal Sunfish
Calcium 103mg 18mg Sunfish
Iron 1.54mg 0.36mg Sunfish
Magnesium 38mg 51mg Turbot raw
Phosphorus 231mg 129mg Sunfish
Potassium 449mg 238mg Sunfish
Sodium 103mg 150mg Sunfish
Zinc 1.99mg 0.22mg Sunfish
Copper 0.385mg 0.037mg Sunfish
Manganese 0.897mg 0.017mg Sunfish
Selenium 16.2µg 36.5µg Turbot raw
Vitamin A 58IU 35IU Sunfish
Vitamin A RAE 17µg 11µg Sunfish
Vitamin C 1mg 1.7mg Turbot raw
Vitamin B1 0.092mg 0.066mg Sunfish
Vitamin B2 0.085mg 0.08mg Sunfish
Vitamin B3 1.462mg 2.2mg Turbot raw
Vitamin B5 0.865mg 0.57mg Sunfish
Vitamin B6 0.138mg 0.21mg Turbot raw
Folate 17µg 8µg Sunfish
Vitamin B12 2.31µg 2.2µg Sunfish
Tryptophan 0.279mg 0.18mg Sunfish
Threonine 1.09mg 0.704mg Sunfish
Isoleucine 1.146mg 0.74mg Sunfish
Leucine 2.022mg 1.305mg Sunfish
Lysine 2.284mg 1.474mg Sunfish
Methionine 0.736mg 0.475mg Sunfish
Phenylalanine 0.971mg 0.627mg Sunfish
Valine 1.281mg 0.827mg Sunfish
Histidine 0.732mg 0.473mg Sunfish
Cholesterol 86mg 48mg Turbot raw
Saturated Fat 0.178g 0.75g Sunfish
Omega-3 - DHA 0.092g Sunfish
Omega-3 - EPA 0.047g Sunfish
Omega-3 - DPA 0.042g Sunfish
Monounsaturated Fat 0.15g 0.61g Turbot raw
Polyunsaturated fat 0.315g 0.88g Turbot raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunfish Turbot raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
36%
Sunfish
34%
Turbot raw
Minerals Daily Need Coverage Score
66%
Sunfish
37%
Turbot raw

Comparison summary

Which food is lower in Cholesterol?
Turbot raw
Turbot raw is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Sunfish
Sunfish contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 0.572g)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( 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 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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/nutrients
  2. Turbot raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173710/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.