Tilefish vs. Flatfish — In-Depth Nutrition Comparison
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Important differences between tilefish and flatfish
- Tilefish has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, vitamin B1, and potassium; 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.
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 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% |
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 AVitamin A | +86.5% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +60.7% |
| Contains more FatsFats | +97.9% |
| Contains more WaterWater | +15.5% |
| Contains more OtherOther | +120.7% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +102.7% |
| Contains more Poly. FatPolyunsaturated fat | +171.5% |
| Contains less Sat. FatSaturated Fat | -37.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 147kcal | 86kcal |
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| Protein | 24.49g | 15.24g |
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| Fats | 4.69g | 2.37g |
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| Cholesterol | 64mg | 56mg |
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| Vitamin D | 139IU |
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| Magnesium | 33mg | 22mg |
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| Calcium | 26mg | 25mg |
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| Potassium | 512mg | 197mg |
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| Iron | 0.31mg | 0.23mg |
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| Copper | 0.052mg | 0.023mg |
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| Zinc | 0.53mg | 0.39mg |
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| Phosphorus | 236mg | 309mg |
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| Sodium | 59mg | 363mg |
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| Vitamin A | 69IU | 37IU |
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| Vitamin A | 21µg | 12µg |
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| Vitamin E | 0.77mg |
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| Vitamin D | 3.5µg |
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| Manganese | 0.015mg | 0.017mg |
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| Selenium | 51.5µg | 32.6µg |
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| Vitamin B1 | 0.14mg | 0.026mg |
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| Vitamin B2 | 0.19mg | 0.025mg |
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| Vitamin B3 | 3.5mg | 1.278mg |
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| Vitamin B5 | 0.87mg | 0.227mg |
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| Vitamin B6 | 0.3mg | 0.115mg |
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| Vitamin B12 | 2.5µg | 1.31µg |
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| Vitamin K | 0.1µg |
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| Folate | 17µg | 6µg |
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| Trans Fat | 0.014g |
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| Choline | 79.9mg |
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| Saturated Fat | 0.868g | 0.542g |
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| Monounsaturated Fat | 1.332g | 0.657g |
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| Polyunsaturated fat | 1.246g | 0.459g |
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| Tryptophan | 0.274mg | 0.197mg |
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| Threonine | 1.074mg | 0.719mg |
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| Isoleucine | 1.128mg | 0.754mg |
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| Leucine | 1.99mg | 1.335mg |
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| Lysine | 2.249mg | 1.561mg |
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| Methionine | 0.725mg | 0.56mg |
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| Phenylalanine | 0.956mg | 0.624mg |
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| Valine | 1.262mg | 0.8mg |
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| Histidine | 0.721mg | 0.374mg |
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| Omega-3 - EPA | 0.172g | 0.168g |
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| Omega-3 - DHA | 0.733g | 0.132g |
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| Omega-3 - DPA | 0.143g | 0.034g |
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| Omega-6 - Eicosadienoic acid | 0.006g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
46%
32%
Minerals Daily Need Coverage Score
51%
43%
Comparison summary
Which food is lower in Sugar?
Tilefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tilefish contains less Sodium (difference - 304mg)
Which food is richer in minerals?
Tilefish is relatively richer in minerals
Which food is richer in vitamins?
Tilefish is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Flatfish is lower in Saturated Fat (difference - 0.326g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)