Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wolffish vs. Flatfish — In-Depth Nutrition Comparison

Compare

Summary of differences between wolffish and flatfish

  • Wolffish has more vitamin B12, vitamin B6, selenium, vitamin B1, vitamin B5, vitamin B3, vitamin A, and zinc; however, flatfish is higher in phosphorus.
  • Wolffish covers your daily need for vitamin B12, 43% more than flatfish.
  • Wolffish has 12 times more vitamin A than flatfish. While wolffish has 433IU of vitamin A, flatfish has only 37IU.
  • Wolffish has less sodium.

These are the specific foods used in this comparison Fish, wolffish, Atlantic, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.

Infographic

Wolffish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 2.4% 34% 4.5% 12% 27% 110% 14% 2.5% 255%
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 +72.7%
Contains more PotassiumPotassium +95.4%
Contains more CopperCopper +60.9%
Contains more ZincZinc +156.4%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +11.8%
Contains more SeleniumSelenium +43.6%
Contains more CalciumCalcium +212.5%
Contains more IronIron +91.7%
Contains more PhosphorusPhosphorus +20.7%

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% 43% 0% 0% 52% 22% 49% 39% 107% 294% 0% 4.5% 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 +983.3%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +288%
Contains more Vitamin B3Vitamin B3 +103.3%
Contains more Vitamin B5Vitamin B5 +189.9%
Contains more Vitamin B6Vitamin B6 +301.7%
Contains more Vitamin B12Vitamin B12 +79.4%
~equal in Vitamin C ~0mg
~equal in Folate ~6µg

All nutrients comparison - raw data values

Nutrient Wolffish Flatfish DV% diff.
Vitamin B12 2.35µg 1.31µg 43%
Vitamin B6 0.462mg 0.115mg 27%
Selenium 46.8µg 32.6µg 26%
Vitamin D 3.5µg 18%
Vitamin D 139IU 17%
Vitamin B1 0.208mg 0.026mg 15%
Choline 79.9mg 15%
Protein 22.44g 15.24g 14%
Vitamin A 130µg 12µg 13%
Sodium 109mg 363mg 11%
Vitamin B5 0.658mg 0.227mg 9%
Phosphorus 256mg 309mg 8%
Vitamin B3 2.598mg 1.278mg 8%
Potassium 385mg 197mg 6%
Vitamin B2 0.097mg 0.025mg 6%
Zinc 1mg 0.39mg 6%
Vitamin E 0.77mg 5%
Magnesium 38mg 22mg 4%
Polyunsaturated fat 1.083g 0.459g 4%
Calories 123kcal 86kcal 2%
Copper 0.037mg 0.023mg 2%
Calcium 8mg 25mg 2%
Iron 0.12mg 0.23mg 1%
Cholesterol 59mg 56mg 1%
Monounsaturated fat 1.072g 0.657g 1%
Fats 3.06g 2.37g 1%
Manganese 0.019mg 0.017mg 0%
Vitamin K 0.1µg 0%
Folate 6µg 6µg 0%
Trans fat 0.014g N/A
Saturated fat 0.468g 0.542g 0%
Tryptophan 0.251mg 0.197mg 0%
Threonine 0.984mg 0.719mg 0%
Isoleucine 1.034mg 0.754mg 0%
Leucine 1.824mg 1.335mg 0%
Lysine 2.061mg 1.561mg 0%
Methionine 0.664mg 0.56mg 0%
Phenylalanine 0.876mg 0.624mg 0%
Valine 1.156mg 0.8mg 0%
Histidine 0.661mg 0.374mg 0%
Omega-3 - EPA 0.393g 0.168g N/A
Omega-3 - DHA 0.405g 0.132g N/A
Omega-3 - DPA 0.055g 0.034g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 3% 74%
Protein: 22.44 g
Fats: 3.06 g
Carbs: 0 g
Water: 74.23 g
Other: 0.27 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 +47.2%
Contains more FatsFats +29.1%
Contains more OtherOther +374.1%
~equal in Carbs ~0g
~equal in Water ~81.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 41% 41%
Saturated fat: Sat. Fat 0.468 g
Monounsaturated fat: Mono. Fat 1.072 g
Polyunsaturated fat: Poly. Fat 1.083 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 less Sat. FatSaturated fat -13.7%
Contains more Mono. FatMonounsaturated fat +63.2%
Contains more Poly. FatPolyunsaturated fat +135.9%

People also compare

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. Wolffish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174247/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.