Mackerel vs. Flatfish — In-Depth Nutrition Comparison

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What are the main differences between mackerel and flatfish?

Mackerel has more vitamin B12, vitamin B3, selenium, vitamin B2, vitamin B6, magnesium, iron, and vitamin B5 than flatfish.
Mackerel's daily need coverage for vitamin B12 is 737% higher.
Flatfish has 16 times less vitamin B2 than mackerel. Mackerel has 0.412mg of vitamin B2, while flatfish has 0.025mg.
Flatfish is lower in saturated fat.

We used Fish, mackerel, Atlantic, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat types in this comparison.

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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.

Mackerel

Flatfish

Contains more MagnesiumMagnesium	+340.9%
Contains more PotassiumPotassium	+103.6%
Contains more IronIron	+582.6%
Contains more CopperCopper	+308.7%
Contains more ZincZinc	+141%
Contains less SodiumSodium	-77.1%
Contains more ManganeseManganese	+17.6%
Contains more SeleniumSelenium	+58.3%

Contains more CalciumCalcium	+66.7%
Contains more PhosphorusPhosphorus	+11.2%

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.

Mackerel

Flatfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+350%
Contains more Vitamin B1Vitamin B1	+511.5%
Contains more Vitamin B2Vitamin B2	+1548%
Contains more Vitamin B3Vitamin B3	+436%
Contains more Vitamin B5Vitamin B5	+336.1%
Contains more Vitamin B6Vitamin B6	+300%
Contains more Vitamin B12Vitamin B12	+1350.4%

Contains more FolateFolate

+200%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	19µg	1.31µg	737%
Selenium	51.6µg	32.6µg	35%
Vitamin B3	6.85mg	1.278mg	35%
Vitamin B2	0.412mg	0.025mg	30%
Vitamin B6	0.46mg	0.115mg	27%
Polyunsaturated fat	4.3g	0.459g	26%
Fats	17.81g	2.37g	24%
Vitamin D		3.5µg	18%
Magnesium	97mg	22mg	18%
Protein	23.85g	15.24g	17%
Vitamin D*		139 IU	17%
Iron	1.57mg	0.23mg	17%
Saturated fat	4.176g	0.542g	17%
Monounsaturated fat	7.006g	0.657g	16%
Vitamin B5	0.99mg	0.227mg	15%
Choline		79.9mg	15%
Sodium	83mg	363mg	12%
Vitamin B1	0.159mg	0.026mg	11%
Calories	262kcal	86kcal	9%
Copper	0.094mg	0.023mg	8%
Cholesterol	75mg	56mg	6%
Potassium	401mg	197mg	6%
Zinc	0.94mg	0.39mg	5%
Vitamin A	54µg	12µg	5%
Vitamin E		0.77mg	5%
Phosphorus	278mg	309mg	4%
Calcium	15mg	25mg	1%
Folate	2µg	6µg	1%
Protein per 100 calories	9.1g	18g	N/A
Calories per 10 g protein	110kcal	56kcal	N/A
Weight per 100 calories	38g	116g	N/A
Unsaturated / Saturated Fat ratio	2.7	2.1	N/A
Vitamin C	0.4mg	0mg	0%
Manganese	0.02mg	0.017mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.014g	N/A
Tryptophan	0.267mg	0.197mg	0%
Threonine	1.045mg	0.719mg	0%
Isoleucine	1.099mg	0.754mg	0%
Leucine	1.938mg	1.335mg	0%
Lysine	2.19mg	1.561mg	0%
Methionine	0.706mg	0.56mg	0%
Phenylalanine	0.931mg	0.624mg	0%
Valine	1.228mg	0.8mg	0%
Histidine	0.702mg	0.374mg	0%
Omega-3 - EPA	0.504g	0.168g	N/A
Omega-3 - DHA	0.699g	0.132g	N/A
Omega-3 - DPA	0.106g	0.034g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A