Croaker vs. Flatfish — In-Depth Nutrition Comparison

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Significant differences between croaker and flatfish

Croaker has more vitamin B12, vitamin B3, selenium, vitamin B6, vitamin B5, vitamin B2, and iron; however, flatfish is richer in phosphorus.
Croaker covers your daily vitamin B12 needs 33% more than flatfish.
Flatfish has 6 times less saturated fat than croaker. Croaker has 3.476g of saturated fat, while flatfish has 0.542g.

Specific food types used in this comparison are Fish, croaker, Atlantic, cooked, breaded, and fried and Fish, flatfish (flounder and sole species), cooked, dry heat.

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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.

Croaker

Flatfish

Contains more MagnesiumMagnesium	+90.9%
Contains more CalciumCalcium	+28%
Contains more PotassiumPotassium	+72.6%
Contains more IronIron	+273.9%
Contains more CopperCopper	+182.6%
Contains more ZincZinc	+33.3%
Contains more ManganeseManganese	+370.6%
Contains more SeleniumSelenium	+19%

Contains more PhosphorusPhosphorus

+42.4%

~equal in Sodium ~363mg

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.

Croaker

Flatfish

Contains more Vitamin AVitamin A	+91.7%
Contains more Vitamin B1Vitamin B1	+246.2%
Contains more Vitamin B2Vitamin B2	+420%
Contains more Vitamin B3Vitamin B3	+236.5%
Contains more Vitamin B5Vitamin B5	+226%
Contains more Vitamin B6Vitamin B6	+126.1%
Contains more Vitamin B12Vitamin B12	+60.3%
Contains more FolateFolate	+466.7%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.1µg	1.31µg	33%
Vitamin B3	4.3mg	1.278mg	19%
Vitamin D		3.5µg	18%
Vitamin D*		139 IU	17%
Fats	12.67g	2.37g	16%
Polyunsaturated fat	2.917g	0.459g	16%
Choline		79.9mg	15%
Phosphorus	217mg	309mg	13%
Saturated fat	3.476g	0.542g	13%
Monounsaturated fat	5.32g	0.657g	12%
Selenium	38.8µg	32.6µg	11%
Vitamin B6	0.26mg	0.115mg	11%
Vitamin B5	0.74mg	0.227mg	10%
Cholesterol	84mg	56mg	9%
Iron	0.86mg	0.23mg	8%
Vitamin B2	0.13mg	0.025mg	8%
Calories	221kcal	86kcal	7%
Folate	34µg	6µg	7%
Protein	18.2g	15.24g	6%
Magnesium	42mg	22mg	5%
Copper	0.065mg	0.023mg	5%
Vitamin E		0.77mg	5%
Vitamin B1	0.09mg	0.026mg	5%
Potassium	340mg	197mg	4%
Carbs	7.54g	0g	3%
Manganese	0.08mg	0.017mg	3%
Fiber	0.4g	0g	2%
Calcium	32mg	25mg	1%
Zinc	0.52mg	0.39mg	1%
Sodium	348mg	363mg	1%
Vitamin A	23µg	12µg	1%
Protein per 100 calories	8.2g	18g	N/A
Calories per 10 g protein	121kcal	56kcal	N/A
Weight per 100 calories	45g	116g	N/A
Unsaturated / Saturated Fat ratio	2.4	2.1	N/A
Net carbs	7.14g	0g	N/A
Vitamin K		0.1µg	0%
Trans fat		0.014g	N/A
Tryptophan	0.208mg	0.197mg	0%
Threonine	0.788mg	0.719mg	0%
Isoleucine	0.847mg	0.754mg	0%
Leucine	1.48mg	1.335mg	0%
Lysine	1.571mg	1.561mg	0%
Methionine	0.525mg	0.56mg	0%
Phenylalanine	0.742mg	0.624mg	0%
Valine	0.947mg	0.8mg	0%
Histidine	0.525mg	0.374mg	0%
Omega-3 - EPA	0.113g	0.168g	N/A
Omega-3 - DHA	0.089g	0.132g	N/A
Omega-3 - DPA	0.079g	0.034g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A