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.
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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 | +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% |
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 | 139IU | 17% | |
| Choline | 79.9mg | 15% | |
| Vitamin B3 | 3.5mg | 1.278mg | 14% |
| Vitamin B6 | 0.3mg | 0.115mg | 14% |
| Vitamin B5 | 0.87mg | 0.227mg | 13% |
| Sodium | 59mg | 363mg | 13% |
| Vitamin B2 | 0.19mg | 0.025mg | 13% |
| Vitamin B1 | 0.14mg | 0.026mg | 10% |
| Phosphorus | 236mg | 309mg | 10% |
| Potassium | 512mg | 197mg | 9% |
| Polyunsaturated fat | 1.246g | 0.459g | 5% |
| Vitamin E | 0.77mg | 5% | |
| Fats | 4.69g | 2.37g | 4% |
| Folate | 17µg | 6µg | 3% |
| Calories | 147kcal | 86kcal | 3% |
| Magnesium | 33mg | 22mg | 3% |
| Copper | 0.052mg | 0.023mg | 3% |
| Cholesterol | 64mg | 56mg | 3% |
| Monounsaturated fat | 1.332g | 0.657g | 2% |
| Vitamin A | 21µg | 12µg | 1% |
| Zinc | 0.53mg | 0.39mg | 1% |
| Iron | 0.31mg | 0.23mg | 1% |
| Saturated fat | 0.868g | 0.542g | 1% |
| 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 |
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% |
