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Wolffish vs. Flatfish — In-Depth Nutrition Comparison

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Summary of differences between wolffish and flatfish

  • Wolffish has more vitamin B12, vitamin B6, selenium, vitamin B1, vitamin A, vitamin B5, vitamin B3, and zinc; however, flatfish is higher in phosphorus.
  • Wolffish covers your daily need for vitamin B12, 43% more than flatfish.
  • Wolffish has 11 times more vitamin A than flatfish. While wolffish has 130µg of vitamin A, flatfish has only 12µg.
  • 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
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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 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

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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wolffish 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
47%
Wolffish
28%
Flatfish
Minerals Daily Need Coverage Score
49%
Wolffish
43%
Flatfish

Comparison summary

Which food is lower in Sugar?
Wolffish
Wolffish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wolffish
Wolffish contains less Sodium (difference - 254mg)
Which food is lower in Saturated fat?
Wolffish
Wolffish is lower in Saturated fat (difference - 0.074g)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 3mg)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.