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  6. Tilefish vs. Flatfish

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
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.
Tilefish
Tilefish
8
:
2
Flatfish
Flatfish
Contains more Iron +34.8%
Contains more Magnesium +50%
Contains more Potassium +159.9%
Contains less Sodium -83.7%
Contains more Zinc +35.9%
Contains more Copper +126.1%
Contains more Selenium +58%
Contains more Phosphorus +30.9%
Contains more Manganese +13.3%
Equal in Calcium - 25
Tilefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 24% 102% 46% 8% 15% 18% 2% 281%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Iron +34.8%
Contains more Magnesium +50%
Contains more Potassium +159.9%
Contains less Sodium -83.7%
Contains more Zinc +35.9%
Contains more Copper +126.1%
Contains more Selenium +58%
Contains more Phosphorus +30.9%
Contains more Manganese +13.3%
Equal in Calcium - 25

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.
Tilefish
Tilefish
8
:
3
Flatfish
Flatfish
Contains more Vitamin A +86.5%
Contains more Vitamin B1 +438.5%
Contains more Vitamin B2 +660%
Contains more Vitamin B3 +173.9%
Contains more Vitamin B5 +283.3%
Contains more Vitamin B6 +160.9%
Contains more Folate +183.3%
Contains more Vitamin B12 +90.8%
Tilefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 35% 44% 66% 53% 70% 13% 313% 0%
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 +86.5%
Contains more Vitamin B1 +438.5%
Contains more Vitamin B2 +660%
Contains more Vitamin B3 +173.9%
Contains more Vitamin B5 +283.3%
Contains more Vitamin B6 +160.9%
Contains more Folate +183.3%
Contains more Vitamin B12 +90.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilefish
Tilefish
2
:
2
Flatfish
Flatfish
Contains more Protein +60.7%
Contains more Fats +97.9%
Contains more Water +15.5%
Contains more Other +120.7%
Tilefish
24% 5% 70%
Protein: 24.49 g
Fats: 4.69 g
Carbs: 0 g
Water: 70.24 g
Other: 0.58 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 Protein +60.7%
Contains more Fats +97.9%
Contains more Water +15.5%
Contains more Other +120.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilefish
Tilefish
2
:
1
Flatfish
Flatfish
Contains more Monounsaturated Fat +102.7%
Contains more Polyunsaturated fat +171.5%
Contains less Saturated Fat -37.6%
Tilefish
25% 39% 36%
Saturated Fat: 0.868 g
Monounsaturated Fat: 1.332 g
Polyunsaturated fat: 1.246 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains more Monounsaturated Fat +102.7%
Contains more Polyunsaturated fat +171.5%
Contains less Saturated 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 Opinion
Protein 24.49g 15.24g Tilefish
Fats 4.69g 2.37g Tilefish
Calories 147kcal 86kcal Tilefish
Calcium 26mg 25mg Tilefish
Iron 0.31mg 0.23mg Tilefish
Magnesium 33mg 22mg Tilefish
Phosphorus 236mg 309mg Flatfish
Potassium 512mg 197mg Tilefish
Sodium 59mg 363mg Tilefish
Zinc 0.53mg 0.39mg Tilefish
Copper 0.052mg 0.023mg Tilefish
Manganese 0.015mg 0.017mg Flatfish
Selenium 51.5µg 32.6µg Tilefish
Vitamin A 69IU 37IU Tilefish
Vitamin A RAE 21µg 12µg Tilefish
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin B1 0.14mg 0.026mg Tilefish
Vitamin B2 0.19mg 0.025mg Tilefish
Vitamin B3 3.5mg 1.278mg Tilefish
Vitamin B5 0.87mg 0.227mg Tilefish
Vitamin B6 0.3mg 0.115mg Tilefish
Folate 17µg 6µg Tilefish
Vitamin B12 2.5µg 1.31µg Tilefish
Vitamin K 0.1µg Flatfish
Tryptophan 0.274mg 0.197mg Tilefish
Threonine 1.074mg 0.719mg Tilefish
Isoleucine 1.128mg 0.754mg Tilefish
Leucine 1.99mg 1.335mg Tilefish
Lysine 2.249mg 1.561mg Tilefish
Methionine 0.725mg 0.56mg Tilefish
Phenylalanine 0.956mg 0.624mg Tilefish
Valine 1.262mg 0.8mg Tilefish
Histidine 0.721mg 0.374mg Tilefish
Cholesterol 64mg 56mg Flatfish
Trans Fat 0.014g Tilefish
Saturated Fat 0.868g 0.542g Flatfish
Omega-3 - DHA 0.733g 0.132g Tilefish
Omega-3 - EPA 0.172g 0.168g Tilefish
Omega-3 - DPA 0.143g 0.034g Tilefish
Monounsaturated Fat 1.332g 0.657g Tilefish
Polyunsaturated fat 1.246g 0.459g Tilefish
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilefish Flatfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
50%
Tilefish
31%
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.