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  6. Surimi vs. Flatfish

Surimi vs. Flatfish — In-Depth Nutrition Comparison

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How are Surimi and Flatfish different?

  • Surimi has more Vitamin B12, however, Flatfish is richer in Selenium, Vitamin B3, and Vitamin B6.
  • Surimi covers your daily need of Vitamin B12 12% more than Flatfish.
  • Surimi has 2 times more Magnesium than Flatfish. Surimi has 43mg of Magnesium, while Flatfish has 22mg.
  • Surimi contains less Cholesterol.

Fish, surimi and Fish, flatfish (flounder and sole species), cooked, dry heat types were used in this article.

Infographic

Surimi 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.
Surimi
Surimi
4
:
6
Flatfish
Flatfish
Contains more Iron +13%
Contains more Magnesium +95.5%
Contains less Sodium -60.6%
Contains more Copper +39.1%
Contains more Calcium +177.8%
Contains more Potassium +75.9%
Contains more Zinc +18.2%
Contains more Manganese +54.5%
Contains more Selenium +16%
Equal in Phosphorus - 309
Surimi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 10% 31% 121% 10% 19% 10% 11% 2% 154%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Iron +13%
Contains more Magnesium +95.5%
Contains less Sodium -60.6%
Contains more Copper +39.1%
Contains more Calcium +177.8%
Contains more Potassium +75.9%
Contains more Zinc +18.2%
Contains more Manganese +54.5%
Contains more Selenium +16%
Equal in Phosphorus - 309

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.
Surimi
Surimi
2
:
8
Flatfish
Flatfish
Contains more Vitamin A +81.1%
Contains more Vitamin B12 +22.1%
Contains more Vitamin E +22.2%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +480.9%
Contains more Vitamin B5 +224.3%
Contains more Vitamin B6 +283.3%
Contains more Folate +200%
Equal in Vitamin K - 0.1
Surimi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 1%
Flatfish
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 +81.1%
Contains more Vitamin B12 +22.1%
Contains more Vitamin E +22.2%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +480.9%
Contains more Vitamin B5 +224.3%
Contains more Vitamin B6 +283.3%
Contains more Folate +200%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
1
:
4
Flatfish
Flatfish
Contains more Carbs +∞%
Contains more Fats +163.3%
Contains more Other +75.3%
Equal in Protein - 15.24
Equal in Water - 81.11
Surimi
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Carbs +∞%
Contains more Fats +163.3%
Contains more Other +75.3%
Equal in Protein - 15.24
Equal in Water - 81.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
1
:
2
Flatfish
Flatfish
Contains less Saturated Fat -64.8%
Contains more Monounsaturated Fat +340.9%
Equal in Polyunsaturated fat - 0.459
Surimi
24% 19% 57%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.149 g
Polyunsaturated fat: 0.443 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains less Saturated Fat -64.8%
Contains more Monounsaturated Fat +340.9%
Equal in Polyunsaturated fat - 0.459

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Surimi Flatfish Opinion
Net carbs 6.85g 0g Surimi
Protein 15.18g 15.24g Flatfish
Fats 0.9g 2.37g Flatfish
Carbs 6.85g 0g Surimi
Calories 99kcal 86kcal Surimi
Calcium 9mg 25mg Flatfish
Iron 0.26mg 0.23mg Surimi
Magnesium 43mg 22mg Surimi
Phosphorus 282mg 309mg Flatfish
Potassium 112mg 197mg Flatfish
Sodium 143mg 363mg Surimi
Zinc 0.33mg 0.39mg Flatfish
Copper 0.032mg 0.023mg Surimi
Manganese 0.011mg 0.017mg Flatfish
Selenium 28.1µg 32.6µg Flatfish
Vitamin A 67IU 37IU Surimi
Vitamin A RAE 20µg 12µg Surimi
Vitamin E 0.63mg 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin B1 0.02mg 0.026mg Flatfish
Vitamin B2 0.021mg 0.025mg Flatfish
Vitamin B3 0.22mg 1.278mg Flatfish
Vitamin B5 0.07mg 0.227mg Flatfish
Vitamin B6 0.03mg 0.115mg Flatfish
Folate 2µg 6µg Flatfish
Vitamin B12 1.6µg 1.31µg Surimi
Vitamin K 0.1µg 0.1µg
Tryptophan 0.092mg 0.197mg Flatfish
Threonine 0.734mg 0.719mg Surimi
Isoleucine 0.709mg 0.754mg Flatfish
Leucine 1.202mg 1.335mg Flatfish
Lysine 1.387mg 1.561mg Flatfish
Methionine 0.515mg 0.56mg Flatfish
Phenylalanine 0.595mg 0.624mg Flatfish
Valine 0.77mg 0.8mg Flatfish
Histidine 0.35mg 0.374mg Flatfish
Cholesterol 30mg 56mg Surimi
Trans Fat 0.014g Surimi
Saturated Fat 0.191g 0.542g Surimi
Omega-3 - DHA 0.241g 0.132g Surimi
Omega-3 - EPA 0.157g 0.168g Flatfish
Omega-3 - DPA 0.014g 0.034g Flatfish
Monounsaturated Fat 0.149g 0.657g Flatfish
Polyunsaturated fat 0.443g 0.459g Flatfish
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi Flatfish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
20%
Surimi
31%
Flatfish
Minerals Daily Need Coverage Score
37%
Surimi
43%
Flatfish

Comparison summary

Which food contains less Sodium?
Surimi
Surimi contains less Sodium (difference - 220mg)
Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 0.351g)
Which food is lower in glycemic index?
Flatfish
Flatfish is lower in glycemic index (difference - 50)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $4)
Which food is richer in minerals?
Flatfish
Flatfish is relatively richer in minerals
Which food is richer in vitamins?
Flatfish
Flatfish is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.