Tilefish vs. Flatfish — In-Depth Nutrition Comparison

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Important differences between tilefish and flatfish

Tilefish has more vitamin B12, selenium, protein, vitamin B6, vitamin B3, vitamin B5, vitamin B2, and vitamin B1; however, flatfish has more phosphorus.
Tilefish's daily need coverage for vitamin B12 is 50% more.
Tilefish has 8 times more vitamin B2 than flatfish. Tilefish has 0.19mg of vitamin B2, while flatfish has 0.025mg.
Tilefish is lower in sodium.

The food varieties used in the comparison are Fish, tilefish, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Tilefish

Flatfish

Contains more MagnesiumMagnesium	+50%
Contains more PotassiumPotassium	+159.9%
Contains more IronIron	+34.8%
Contains more CopperCopper	+126.1%
Contains more ZincZinc	+35.9%
Contains less SodiumSodium	-83.7%
Contains more SeleniumSelenium	+58%

Contains more PhosphorusPhosphorus	+30.9%
Contains more ManganeseManganese	+13.3%

~equal in Calcium ~25mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Tilefish

Flatfish

Contains more Vitamin AVitamin A	+75%
Contains more Vitamin B1Vitamin B1	+438.5%
Contains more Vitamin B2Vitamin B2	+660%
Contains more Vitamin B3Vitamin B3	+173.9%
Contains more Vitamin B5Vitamin B5	+283.3%
Contains more Vitamin B6Vitamin B6	+160.9%
Contains more Vitamin B12Vitamin B12	+90.8%
Contains more FolateFolate	+183.3%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.5µg	1.31µg	50%
Selenium	51.5µg	32.6µg	34%
Protein	24.49g	15.24g	19%
Vitamin D		3.5µg	18%
Vitamin D*		139 IU	17%
Choline		79.9mg	15%
Vitamin B3	3.5mg	1.278mg	14%
Vitamin B6	0.3mg	0.115mg	14%
Sodium	59mg	363mg	13%
Vitamin B2	0.19mg	0.025mg	13%
Vitamin B5	0.87mg	0.227mg	13%
Phosphorus	236mg	309mg	10%
Vitamin B1	0.14mg	0.026mg	10%
Potassium	512mg	197mg	9%
Vitamin E		0.77mg	5%
Polyunsaturated fat	1.246g	0.459g	5%
Fats	4.69g	2.37g	4%
Calories	147kcal	86kcal	3%
Cholesterol	64mg	56mg	3%
Magnesium	33mg	22mg	3%
Copper	0.052mg	0.023mg	3%
Folate	17µg	6µg	3%
Monounsaturated fat	1.332g	0.657g	2%
Iron	0.31mg	0.23mg	1%
Zinc	0.53mg	0.39mg	1%
Vitamin A	21µg	12µg	1%
Saturated fat	0.868g	0.542g	1%
Protein per 100 calories	17g	18g	N/A
Calories per 10 g protein	60kcal	56kcal	N/A
Weight per 100 calories	68g	116g	N/A
Unsaturated / Saturated Fat ratio	3	2.1	N/A
Calcium	26mg	25mg	0%
Manganese	0.015mg	0.017mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.014g	N/A
Tryptophan	0.274mg	0.197mg	0%
Threonine	1.074mg	0.719mg	0%
Isoleucine	1.128mg	0.754mg	0%
Leucine	1.99mg	1.335mg	0%
Lysine	2.249mg	1.561mg	0%
Methionine	0.725mg	0.56mg	0%
Phenylalanine	0.956mg	0.624mg	0%
Valine	1.262mg	0.8mg	0%
Histidine	0.721mg	0.374mg	0%
Omega-3 (EPA)	0.172g	0.168g	N/A
Omega-3 (DHA)	0.733g	0.132g	N/A
Omega-3 (DPA)	0.143g	0.034g	N/A
Omega-6 (Eicosadienoic acid)		0.006g	N/A