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Carp vs. Flatfish — In-Depth Nutrition Comparison

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How are carp and flatfish different?

  • Carp has more phosphorus, iron, zinc, vitamin B5, vitamin B1, vitamin B6, and potassium; however, flatfish is richer in selenium.
  • Carp covers your daily need for phosphorus, 32% more than flatfish.
  • Carp has 7 times more iron than flatfish. Carp has 1.59mg of iron, while flatfish has 0.23mg.
  • Flatfish contains less cholesterol.

Fish, carp, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat types were used in this article.

Infographic

Carp 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.
Carp
Carp
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 16% 38% 60% 24% 52% 228% 8.2% 6.5% 88%
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 CalciumCalcium +108%
Contains more PotassiumPotassium +116.8%
Contains more IronIron +591.3%
Contains more CopperCopper +217.4%
Contains more ZincZinc +387.2%
Contains more PhosphorusPhosphorus +71.8%
Contains less SodiumSodium -82.6%
Contains more ManganeseManganese +194.1%
Contains more SeleniumSelenium +101.2%

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.
Carp
Carp
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 3.3% 0% 35% 16% 39% 52% 51% 184% 0% 13%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 53% 4% 15% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +438.5%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +64.3%
Contains more Vitamin B5Vitamin B5 +283.3%
Contains more Vitamin B6Vitamin B6 +90.4%
Contains more Vitamin B12Vitamin B12 +12.2%
Contains more FolateFolate +183.3%
Contains more Vitamin AVitamin A +20%

All nutrients comparison - raw data values

Nutrient Carp Flatfish DV% diff.
Phosphorus 531mg 309mg 32%
Selenium 16.2µg 32.6µg 30%
Vitamin D 3.5µg 18%
Vitamin D* 139 IU 17%
Iron 1.59mg 0.23mg 17%
Protein 22.86g 15.24g 15%
Choline 79.9mg 15%
Zinc 1.9mg 0.39mg 14%
Sodium 63mg 363mg 13%
Vitamin B5 0.87mg 0.227mg 13%
Vitamin B1 0.14mg 0.026mg 10%
Cholesterol 84mg 56mg 9%
Polyunsaturated fat 1.835g 0.459g 9%
Vitamin B6 0.219mg 0.115mg 8%
Fats 7.17g 2.37g 7%
Potassium 427mg 197mg 7%
Vitamin B12 1.47µg 1.31µg 7%
Copper 0.073mg 0.023mg 6%
Monounsaturated fat 2.985g 0.657g 6%
Vitamin E 0.77mg 5%
Vitamin B3 2.1mg 1.278mg 5%
Calories 162kcal 86kcal 4%
Magnesium 38mg 22mg 4%
Saturated fat 1.388g 0.542g 4%
Calcium 52mg 25mg 3%
Vitamin B2 0.07mg 0.025mg 3%
Folate 17µg 6µg 3%
Vitamin C 1.6mg 0mg 2%
Manganese 0.05mg 0.017mg 1%
Protein per 100 calories 14g 18g N/A
Calories per 10 g protein 71kcal 56kcal N/A
Weight per 100 calories 62g 116g N/A
Unsaturated / Saturated Fat ratio 3.5 2.1 N/A
Vitamin A 10µg 12µg 0%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.256mg 0.197mg 0%
Threonine 1.002mg 0.719mg 0%
Isoleucine 1.054mg 0.754mg 0%
Leucine 1.858mg 1.335mg 0%
Lysine 2.1mg 1.561mg 0%
Methionine 0.677mg 0.56mg 0%
Phenylalanine 0.893mg 0.624mg 0%
Valine 1.178mg 0.8mg 0%
Histidine 0.673mg 0.374mg 0%
Omega-3 - EPA 0.305g 0.168g N/A
Omega-3 - DHA 0.146g 0.132g N/A
Omega-3 - DPA 0.105g 0.034g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carp
Carp
2
23% 7% 70%
Protein: 22.86 g
Fats: 7.17 g
Carbs: 0 g
Water: 69.63 g
Other: 0.34 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 +50%
Contains more FatsFats +202.5%
Contains more WaterWater +16.5%
Contains more OtherOther +276.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carp
Carp
2
22% 48% 30%
Saturated fat: Sat. Fat 1.388 g
Monounsaturated fat: Mono. Fat 2.985 g
Polyunsaturated fat: Poly. Fat 1.835 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 more Mono. FatMonounsaturated fat +354.3%
Contains more Poly. FatPolyunsaturated fat +299.8%
Contains less Sat. FatSaturated fat -61%

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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. Carp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174185/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.