Flatfish vs. Croaker — In-Depth Nutrition Comparison

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Significant differences between flatfish and croaker

Flatfish has more phosphorus; however, croaker is richer in vitamin B12, vitamin B3, selenium, vitamin B6, vitamin B5, vitamin B2, and iron.
Croaker covers your daily vitamin B12 needs 33% more than flatfish.
Flatfish contains less cholesterol.

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

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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.

Flatfish

Croaker

Contains more PhosphorusPhosphorus

+42.4%

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%

~equal in Sodium ~348mg

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.

Flatfish

Croaker

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

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