Sea bass vs. Flatfish — In-Depth Nutrition Comparison

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What are the differences between sea bass and flatfish?

Sea bass is higher in vitamin B12, selenium, protein, vitamin B6, vitamin B5, iron, and vitamin B3; however, flatfish is richer in phosphorus.
Sea bass's daily need coverage for vitamin B12 is 129% more.
Flatfish contains 5 times less iron than sea bass. Sea bass contains 1.08mg of iron, while flatfish contains 0.23mg.
Flatfish has less cholesterol.

We used Fish, bass, striped, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Sea bass

Flatfish

Contains more MagnesiumMagnesium	+131.8%
Contains more PotassiumPotassium	+66.5%
Contains more IronIron	+369.6%
Contains more CopperCopper	+73.9%
Contains more ZincZinc	+30.8%
Contains less SodiumSodium	-75.8%
Contains more ManganeseManganese	+11.8%
Contains more SeleniumSelenium	+43.6%

Contains more CalciumCalcium	+31.6%
Contains more PhosphorusPhosphorus	+21.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sea bass

Flatfish

Contains more Vitamin AVitamin A	+158.3%
Contains more Vitamin B1Vitamin B1	+342.3%
Contains more Vitamin B2Vitamin B2	+48%
Contains more Vitamin B3Vitamin B3	+100.2%
Contains more Vitamin B5Vitamin B5	+281.1%
Contains more Vitamin B6Vitamin B6	+200.9%
Contains more Vitamin B12Vitamin B12	+236.6%
Contains more FolateFolate	+66.7%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	4.41µg	1.31µg	129%
Selenium	46.8µg	32.6µg	26%
Vitamin D		3.5µg	18%
Vitamin B6	0.346mg	0.115mg	18%
Vitamin D*		139 IU	17%
Cholesterol	103mg	56mg	16%
Protein	22.73g	15.24g	15%
Choline		79.9mg	15%
Vitamin B5	0.865mg	0.227mg	13%
Sodium	88mg	363mg	12%
Iron	1.08mg	0.23mg	11%
Phosphorus	254mg	309mg	8%
Vitamin B3	2.558mg	1.278mg	8%
Magnesium	51mg	22mg	7%
Vitamin B1	0.115mg	0.026mg	7%
Vitamin E		0.77mg	5%
Potassium	328mg	197mg	4%
Polyunsaturated fat	1.005g	0.459g	4%
Calories	124kcal	86kcal	2%
Copper	0.04mg	0.023mg	2%
Vitamin A	31µg	12µg	2%
Fats	2.99g	2.37g	1%
Calcium	19mg	25mg	1%
Zinc	0.51mg	0.39mg	1%
Vitamin B2	0.037mg	0.025mg	1%
Folate	10µg	6µg	1%
Protein per 100 calories	18g	18g	N/A
Calories per 10 g protein	55kcal	56kcal	N/A
Weight per 100 calories	81g	116g	N/A
Unsaturated / Saturated Fat ratio	2.8	2.1	N/A
Manganese	0.019mg	0.017mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.014g	N/A
Saturated fat	0.65g	0.542g	0%
Monounsaturated fat	0.846g	0.657g	0%
Tryptophan	0.255mg	0.197mg	0%
Threonine	0.997mg	0.719mg	0%
Isoleucine	1.047mg	0.754mg	0%
Leucine	1.848mg	1.335mg	0%
Lysine	2.088mg	1.561mg	0%
Methionine	0.673mg	0.56mg	0%
Phenylalanine	0.887mg	0.624mg	0%
Valine	1.171mg	0.8mg	0%
Histidine	0.669mg	0.374mg	0%
Omega-3 (EPA)	0.217g	0.168g	N/A
Omega-3 (DHA)	0.75g	0.132g	N/A
Omega-3 (DPA)		0.034g	N/A
Omega-6 (Eicosadienoic acid)		0.006g	N/A