Flatfish vs. Caviar — In-Depth Nutrition Comparison

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Differences between flatfish and caviar

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.
The amount of sodium in flatfish is lower.

The food types used in this comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, caviar, black, and red, granular.

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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

Caviar

Contains less SodiumSodium

-75.8%

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%

~equal in Potassium ~181mg

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

Caviar

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

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%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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