Caviar vs. Flatfish — In-Depth Nutrition Comparison

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Differences between caviar and flatfish

Flatfish contains less vitamin B12, iron, choline, magnesium, vitamin B5, selenium, vitamin B2, and calcium than caviar.
Caviar's daily need coverage for vitamin B12 is 779% higher.
Flatfish contains 52 times less iron than caviar. Caviar contains 11.88mg of iron, while flatfish contains 0.23mg.
The amount of cholesterol in flatfish is lower.

The food types used in this comparison are Fish, caviar, black, and red, granular 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.

Caviar

Flatfish

Contains more MagnesiumMagnesium	+1263.6%
Contains more CalciumCalcium	+1000%
Contains more IronIron	+5065.2%
Contains more CopperCopper	+378.3%
Contains more ZincZinc	+143.6%
Contains more PhosphorusPhosphorus	+15.2%
Contains more ManganeseManganese	+194.1%
Contains more SeleniumSelenium	+100.9%

Contains less SodiumSodium

-75.8%

~equal in Potassium ~197mg

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.

Caviar

Flatfish

Contains more Vitamin AVitamin A	+2158.3%
Contains more Vitamin EVitamin E	+145.5%
Contains more Vitamin B1Vitamin B1	+630.8%
Contains more Vitamin B2Vitamin B2	+2380%
Contains more Vitamin B5Vitamin B5	+1441.9%
Contains more Vitamin B6Vitamin B6	+178.3%
Contains more Vitamin B12Vitamin B12	+1426.7%
Contains more Vitamin KVitamin K	+500%
Contains more FolateFolate	+733.3%

Contains more Vitamin DVitamin D	+20.7%
Contains more Vitamin B3Vitamin B3	+965%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	20µg	1.31µg	779%
Cholesterol	588mg	56mg	177%
Iron	11.88mg	0.23mg	146%
Choline	490.9mg	79.9mg	75%
Magnesium	300mg	22mg	66%
Vitamin B5	3.5mg	0.227mg	65%
Selenium	65.5µg	32.6µg	60%
Sodium	1500mg	363mg	49%
Vitamin B2	0.62mg	0.025mg	46%
Polyunsaturated fat	7.405g	0.459g	46%
Vitamin A	271µg	12µg	29%
Calcium	275mg	25mg	25%
Fats	17.9g	2.37g	24%
Protein	24.6g	15.24g	19%
Vitamin B6	0.32mg	0.115mg	16%
Saturated fat	4.06g	0.542g	16%
Vitamin B1	0.19mg	0.026mg	14%
Folate	50µg	6µg	11%
Copper	0.11mg	0.023mg	10%
Monounsaturated fat	4.631g	0.657g	10%
Calories	264kcal	86kcal	9%
Phosphorus	356mg	309mg	7%
Vitamin E	1.89mg	0.77mg	7%
Vitamin B3	0.12mg	1.278mg	7%
Zinc	0.95mg	0.39mg	5%
Vitamin D*	117 IU	139 IU	3%
Vitamin D	2.9µg	3.5µg	3%
Carbs	4g	0g	1%
Manganese	0.05mg	0.017mg	1%
Protein per 100 calories	9.3g	18g	N/A
Calories per 10 g protein	107kcal	56kcal	N/A
Weight per 100 calories	38g	116g	N/A
Unsaturated / Saturated Fat ratio	3	2.1	N/A
Net carbs	4g	0g	N/A
Potassium	181mg	197mg	0%
Vitamin K	0.6µg	0.1µg	0%
Trans fat		0.014g	N/A
Tryptophan	0.323mg	0.197mg	0%
Threonine	1.263mg	0.719mg	0%
Isoleucine	1.035mg	0.754mg	0%
Leucine	2.133mg	1.335mg	0%
Lysine	1.834mg	1.561mg	0%
Methionine	0.646mg	0.56mg	0%
Phenylalanine	1.071mg	0.624mg	0%
Valine	1.263mg	0.8mg	0%
Histidine	0.649mg	0.374mg	0%
Omega-3 - EPA	2.741g	0.168g	N/A
Omega-3 - DHA	3.8g	0.132g	N/A
Omega-3 - DPA	0.229g	0.034g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A