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  6. Whiting vs. Flatfish

Whiting vs. Flatfish — In-Depth Nutrition Comparison

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Important differences between Whiting and Flatfish

  • Whiting has more Vitamin B12, Selenium, Potassium, and Vitamin B6, however, Flatfish has more Vitamin D.
  • Whiting's daily need coverage for Vitamin B12 is 54% more.
  • Whiting has 2 times more Calcium than Flatfish. Whiting has 62mg of Calcium, while Flatfish has 25mg.
  • Flatfish is lower in Cholesterol.

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

Infographic

Whiting 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.
Whiting
Whiting
9
:
1
Flatfish
Flatfish
Contains more Calcium +148%
Contains more Iron +82.6%
Contains more Magnesium +22.7%
Contains more Potassium +120.3%
Contains less Sodium -63.6%
Contains more Zinc +35.9%
Contains more Copper +73.9%
Contains more Manganese +664.7%
Contains more Selenium +26.1%
Equal in Phosphorus - 309
Whiting
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Calcium +148%
Contains more Iron +82.6%
Contains more Magnesium +22.7%
Contains more Potassium +120.3%
Contains less Sodium -63.6%
Contains more Zinc +35.9%
Contains more Copper +73.9%
Contains more Manganese +664.7%
Contains more Selenium +26.1%
Equal in Phosphorus - 309

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.
Whiting
Whiting
8
:
2
Flatfish
Flatfish
Contains more Vitamin A +245.9%
Contains more Vitamin B1 +161.5%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +30.7%
Contains more Vitamin B5 +10.1%
Contains more Vitamin B6 +56.5%
Contains more Folate +150%
Contains more Vitamin B12 +98.5%
Contains more Vitamin E +102.6%
Contains more Vitamin D +94.4%
Equal in Vitamin B5 - 0.227
Equal in Vitamin K - 0.1
Whiting
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 1%
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 +245.9%
Contains more Vitamin B1 +161.5%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +30.7%
Contains more Vitamin B5 +10.1%
Contains more Vitamin B6 +56.5%
Contains more Folate +150%
Contains more Vitamin B12 +98.5%
Contains more Vitamin E +102.6%
Contains more Vitamin D +94.4%
Equal in Vitamin B5 - 0.227
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whiting
Whiting
1
:
3
Flatfish
Flatfish
Contains more Protein +54.1%
Contains more Fats +40.2%
Contains more Other +966.7%
Equal in Water - 81.11
Whiting
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 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 +54.1%
Contains more Fats +40.2%
Contains more Other +966.7%
Equal in Water - 81.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whiting
Whiting
2
:
1
Flatfish
Flatfish
Contains less Saturated Fat -26.2%
Contains more Polyunsaturated fat +27.9%
Contains more Monounsaturated Fat +47.6%
Whiting
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains less Saturated Fat -26.2%
Contains more Polyunsaturated fat +27.9%
Contains more Monounsaturated Fat +47.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whiting Flatfish
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Whiting Flatfish Opinion
Protein 23.48g 15.24g Whiting
Fats 1.69g 2.37g Flatfish
Calories 116kcal 86kcal Whiting
Calcium 62mg 25mg Whiting
Iron 0.42mg 0.23mg Whiting
Magnesium 27mg 22mg Whiting
Phosphorus 285mg 309mg Flatfish
Potassium 434mg 197mg Whiting
Sodium 132mg 363mg Whiting
Zinc 0.53mg 0.39mg Whiting
Copper 0.04mg 0.023mg Whiting
Manganese 0.13mg 0.017mg Whiting
Selenium 41.1µg 32.6µg Whiting
Vitamin A 128IU 37IU Whiting
Vitamin A RAE 38µg 12µg Whiting
Vitamin E 0.38mg 0.77mg Flatfish
Vitamin D 73IU 139IU Flatfish
Vitamin D 1.8µg 3.5µg Flatfish
Vitamin B1 0.068mg 0.026mg Whiting
Vitamin B2 0.06mg 0.025mg Whiting
Vitamin B3 1.67mg 1.278mg Whiting
Vitamin B5 0.25mg 0.227mg Whiting
Vitamin B6 0.18mg 0.115mg Whiting
Folate 15µg 6µg Whiting
Vitamin B12 2.6µg 1.31µg Whiting
Vitamin K 0.1µg 0.1µg
Tryptophan 0.263mg 0.197mg Whiting
Threonine 1.029mg 0.719mg Whiting
Isoleucine 1.082mg 0.754mg Whiting
Leucine 1.908mg 1.335mg Whiting
Lysine 2.156mg 1.561mg Whiting
Methionine 0.695mg 0.56mg Whiting
Phenylalanine 0.917mg 0.624mg Whiting
Valine 1.21mg 0.8mg Whiting
Histidine 0.691mg 0.374mg Whiting
Cholesterol 84mg 56mg Flatfish
Trans Fat 0.014g Whiting
Saturated Fat 0.4g 0.542g Whiting
Omega-3 - DHA 0.235g 0.132g Whiting
Omega-3 - EPA 0.283g 0.168g Whiting
Omega-3 - DPA 0.017g 0.034g Flatfish
Monounsaturated Fat 0.445g 0.657g Flatfish
Polyunsaturated fat 0.587g 0.459g Whiting
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting 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
44%
Whiting
31%
Flatfish
Minerals Daily Need Coverage Score
50%
Whiting
43%
Flatfish

Comparison summary

Which food contains less Sodium?
Whiting
Whiting contains less Sodium (difference - 231mg)
Which food is lower in Saturated Fat?
Whiting
Whiting is lower in Saturated Fat (difference - 0.142g)
Which food is richer in minerals?
Whiting
Whiting is relatively richer in minerals
Which food is richer in vitamins?
Whiting
Whiting is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 28mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.