Flatfish vs. Halibut — In-Depth Nutrition Comparison

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A recap on the differences between flatfish and halibut

Flatfish is higher in vitamin B12 and phosphorus, yet halibut is higher in vitamin B6, selenium, iron, and vitamin B2.
Halibut covers your daily vitamin B6 needs 28% more than flatfish.
Flatfish contains 4 times more sodium than halibut. While flatfish contains 363mg of sodium, halibut contains only 103mg.

Food varieties used in this article are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, halibut, greenland, 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.

Flatfish

Halibut

Contains more CalciumCalcium	+525%
Contains more PhosphorusPhosphorus	+47.1%
Contains more ManganeseManganese	+13.3%

Contains more MagnesiumMagnesium	+50%
Contains more PotassiumPotassium	+74.6%
Contains more IronIron	+269.6%
Contains more CopperCopper	+65.2%
Contains more ZincZinc	+30.8%
Contains less SodiumSodium	-71.6%
Contains more SeleniumSelenium	+43.6%

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

Halibut

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B12Vitamin B12	+36.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+500%

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin B1Vitamin B1	+180.8%
Contains more Vitamin B2Vitamin B2	+312%
Contains more Vitamin B3Vitamin B3	+50.5%
Contains more Vitamin B5Vitamin B5	+26.9%
Contains more Vitamin B6Vitamin B6	+321.7%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B6	0.115mg	0.485mg	28%
Selenium	32.6µg	46.8µg	26%
Monounsaturated fat	0.657g	10.742g	25%
Fats	2.37g	17.74g	24%
Vitamin D	3.5µg		18%
Vitamin D*	139 IU		17%
Vitamin B12	1.31µg	0.96µg	15%
Choline	79.9mg		15%
Phosphorus	309mg	210mg	14%
Saturated fat	0.542g	3.102g	12%
Sodium	363mg	103mg	11%
Polyunsaturated fat	0.459g	1.753g	9%
Calories	86kcal	239kcal	8%
Iron	0.23mg	0.85mg	8%
Protein	15.24g	18.42g	6%
Vitamin B2	0.025mg	0.103mg	6%
Vitamin E	0.77mg		5%
Potassium	197mg	344mg	4%
Vitamin B1	0.026mg	0.073mg	4%
Vitamin B3	1.278mg	1.923mg	4%
Magnesium	22mg	33mg	3%
Calcium	25mg	4mg	2%
Copper	0.023mg	0.038mg	2%
Cholesterol	56mg	59mg	1%
Zinc	0.39mg	0.51mg	1%
Vitamin A	12µg	18µg	1%
Vitamin B5	0.227mg	0.288mg	1%
Folate	6µg	1µg	1%
Protein per 100 calories	18g	7.7g	N/A
Calories per 10 g protein	56kcal	130kcal	N/A
Weight per 100 calories	116g	42g	N/A
Unsaturated / Saturated Fat ratio	2.1	4	N/A
Manganese	0.017mg	0.015mg	0%
Vitamin K	0.1µg		0%
Trans fat	0.014g		N/A
Tryptophan	0.197mg	0.206mg	0%
Threonine	0.719mg	0.808mg	0%
Isoleucine	0.754mg	0.849mg	0%
Leucine	1.335mg	1.497mg	0%
Lysine	1.561mg	1.692mg	0%
Methionine	0.56mg	0.545mg	0%
Phenylalanine	0.624mg	0.719mg	0%
Valine	0.8mg	0.949mg	0%
Histidine	0.374mg	0.542mg	0%
Omega-3 - EPA	0.168g	0.674g	N/A
Omega-3 - DHA	0.132g	0.504g	N/A
Omega-3 - DPA	0.034g	0.114g	N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A