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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

Tilefish vs Flatfish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.8% 45% 12% 17% 14% 101% 7.7% 2% 281%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 7% 0% 0% 35% 44% 66% 52% 69% 313% 0% 13% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
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%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 5% 70%
Protein: 24.49 g
Fats: 4.69 g
Carbs: 0 g
Water: 70.24 g
Other: 0.58 g
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
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
25% 39% 36%
Saturated fat: Sat. Fat 0.868 g
Monounsaturated fat: Mono. Fat 1.332 g
Polyunsaturated fat: Poly. Fat 1.246 g
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
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.
Tilefish Flatfish
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tilefish Flatfish 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilefish Flatfish
Low Calories diet ok
Low Fats diet ok
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%
Tilefish
28%
Flatfish
Minerals Daily Need Coverage Score
51%
Tilefish
43%
Flatfish

Comparison summary

Which food is lower in Sugar?
Tilefish
Tilefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tilefish
Tilefish contains less Sodium (difference - 304mg)
Which food is richer in minerals?
Tilefish
Tilefish is relatively richer in minerals
Which food is richer in vitamins?
Tilefish
Tilefish is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated fat?
Flatfish
Flatfish is lower in Saturated fat (difference - 0.326g)
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 ($)

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. Tilefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175152/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.