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
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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 | +22.7% |
| Contains more CalciumCalcium | +148% |
| Contains more PotassiumPotassium | +120.3% |
| Contains more IronIron | +82.6% |
| Contains more CopperCopper | +73.9% |
| Contains more ZincZinc | +35.9% |
| Contains less SodiumSodium | -63.6% |
| Contains more ManganeseManganese | +664.7% |
| Contains more SeleniumSelenium | +26.1% |
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 | +216.7% |
| Contains more Vitamin B1Vitamin B1 | +161.5% |
| Contains more Vitamin B2Vitamin B2 | +140% |
| Contains more Vitamin B3Vitamin B3 | +30.7% |
| Contains more Vitamin B6Vitamin B6 | +56.5% |
| Contains more Vitamin B12Vitamin B12 | +98.5% |
| Contains more FolateFolate | +150% |
| Contains more Vitamin EVitamin E | +102.6% |
| Contains more Vitamin DVitamin D | +94.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.6µg | 1.31µg | 54% |
| Protein | 23.48g | 15.24g | 16% |
| Selenium | 41.1µg | 32.6µg | 15% |
| Sodium | 132mg | 363mg | 10% |
| Cholesterol | 84mg | 56mg | 9% |
| Vitamin D | 1.8µg | 3.5µg | 9% |
| Vitamin D | 73IU | 139IU | 8% |
| Potassium | 434mg | 197mg | 7% |
| Manganese | 0.13mg | 0.017mg | 5% |
| Vitamin B6 | 0.18mg | 0.115mg | 5% |
| Vitamin B1 | 0.068mg | 0.026mg | 4% |
| Calcium | 62mg | 25mg | 4% |
| Vitamin B2 | 0.06mg | 0.025mg | 3% |
| Phosphorus | 285mg | 309mg | 3% |
| Vitamin A | 38µg | 12µg | 3% |
| Vitamin E | 0.38mg | 0.77mg | 3% |
| Folate | 15µg | 6µg | 2% |
| Vitamin B3 | 1.67mg | 1.278mg | 2% |
| Calories | 116kcal | 86kcal | 2% |
| Copper | 0.04mg | 0.023mg | 2% |
| Iron | 0.42mg | 0.23mg | 2% |
| Zinc | 0.53mg | 0.39mg | 1% |
| Magnesium | 27mg | 22mg | 1% |
| Fats | 1.69g | 2.37g | 1% |
| Choline | 83.3mg | 79.9mg | 1% |
| Saturated fat | 0.4g | 0.542g | 1% |
| Monounsaturated fat | 0.445g | 0.657g | 1% |
| Polyunsaturated fat | 0.587g | 0.459g | 1% |
| Vitamin B5 | 0.25mg | 0.227mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.263mg | 0.197mg | 0% |
| Threonine | 1.029mg | 0.719mg | 0% |
| Isoleucine | 1.082mg | 0.754mg | 0% |
| Leucine | 1.908mg | 1.335mg | 0% |
| Lysine | 2.156mg | 1.561mg | 0% |
| Methionine | 0.695mg | 0.56mg | 0% |
| Phenylalanine | 0.917mg | 0.624mg | 0% |
| Valine | 1.21mg | 0.8mg | 0% |
| Histidine | 0.691mg | 0.374mg | 0% |
| Omega-3 - EPA | 0.283g | 0.168g | N/A |
| Omega-3 - DHA | 0.235g | 0.132g | N/A |
| Omega-3 - DPA | 0.017g | 0.034g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +54.1% |
| Contains more FatsFats | +40.2% |
| Contains more OtherOther | +966.7% |
~equal in
Carbs
~0g
~equal in
Water
~81.11g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -26.2% |
| Contains more Poly. FatPolyunsaturated fat | +27.9% |
| Contains more Mono. FatMonounsaturated fat | +47.6% |
