Flatfish vs. Oysters — In-Depth Nutrition Comparison

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How are flatfish and oysters different?

Flatfish has more vitamin D* and phosphorus; however, oysters is richer in zinc, vitamin B12, copper, iron, manganese, selenium, vitamin B2, and choline.
Oysters covers your daily need for zinc, 711% more than flatfish.
Flatfish has 70 times more vitamin D* than oysters. Flatfish has 139 IU of vitamin D*, while oysters has 2 IU.

Fish, flatfish (flounder and sole species), cooked, dry heat and Mollusks, oyster, eastern, wild, cooked, moist heat types were used in this article.

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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

Oysters

Contains more PotassiumPotassium	+41.7%
Contains more PhosphorusPhosphorus	+59.3%

Contains more MagnesiumMagnesium	+59.1%
Contains more CalciumCalcium	+364%
Contains more IronIron	+3904.3%
Contains more CopperCopper	+24713%
Contains more ZincZinc	+20053.8%
Contains less SodiumSodium	-54.3%
Contains more ManganeseManganese	+3376.5%
Contains more SeleniumSelenium	+21.2%

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.

Flatfish

Oysters

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B6Vitamin B6	+88.5%

Contains more Vitamin AVitamin A	+116.7%
Contains more Vitamin EVitamin E	+120.8%
Contains more Vitamin B1Vitamin B1	+38.5%
Contains more Vitamin B2Vitamin B2	+620%
Contains more Vitamin B3Vitamin B3	+44.8%
Contains more Vitamin B5Vitamin B5	+96.9%
Contains more Vitamin B12Vitamin B12	+1235.9%
Contains more Vitamin KVitamin K	+1900%
Contains more FolateFolate	+133.3%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	0.39mg	78.6mg	711%
Vitamin B12	1.31µg	17.5µg	675%
Copper	0.023mg	5.707mg	632%
Iron	0.23mg	9.21mg	112%
Manganese	0.017mg	0.591mg	25%
Vitamin D	3.5µg	0µg	18%
Vitamin D*	139 IU	2 IU	17%
Phosphorus	309mg	194mg	16%
Selenium	32.6µg	39.5µg	13%
Vitamin B2	0.025mg	0.18mg	12%
Calcium	25mg	116mg	9%
Sodium	363mg	166mg	9%
Choline	79.9mg	130mg	9%
Protein	15.24g	11.42g	8%
Cholesterol	56mg	79mg	8%
Vitamin E	0.77mg	1.7mg	6%
Vitamin B3	1.278mg	1.85mg	4%
Vitamin B5	0.227mg	0.447mg	4%
Vitamin B6	0.115mg	0.061mg	4%
Polyunsaturated fat	0.459g	1.056g	4%
Magnesium	22mg	35mg	3%
Fats	2.37g	3.42g	2%
Carbs	0g	5.45g	2%
Potassium	197mg	139mg	2%
Vitamin A	12µg	26µg	2%
Vitamin K	0.1µg	2µg	2%
Folate	6µg	14µg	2%
Saturated fat	0.542g	0.948g	2%
Calories	86kcal	102kcal	1%
Vitamin B1	0.026mg	0.036mg	1%
Protein per 100 calories	18g	11g	N/A
Calories per 10 g protein	56kcal	89kcal	N/A
Weight per 100 calories	116g	98g	N/A
Unsaturated / Saturated Fat ratio	2.1	1.6	N/A
Net carbs	0g	5.45g	N/A
Sugar	0g	1.23g	N/A
Starch	0g	0.9g	0%
Trans fat	0.014g	0.068g	N/A
Monounsaturated fat	0.657g	0.506g	0%
Tryptophan	0.197mg	0.138mg	0%
Threonine	0.719mg	0.046mg	0%
Isoleucine	0.754mg	0.459mg	0%
Leucine	1.335mg	0.716mg	0%
Lysine	1.561mg	0.762mg	0%
Methionine	0.56mg	0.257mg	0%
Phenylalanine	0.624mg	0.413mg	0%
Valine	0.8mg	0.523mg	0%
Histidine	0.374mg	0.22mg	0%
Omega-3 - EPA	0.168g	0.353g	N/A
Omega-3 - DHA	0.132g	0.271g	N/A
Omega-3 - ALA		0.163g	N/A
Omega-3 - DPA	0.034g	0.02g	N/A
Omega-3 - Eicosatrienoic acid		0.004g	N/A
Omega-6 - Gamma-linoleic acid		0.004g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.007g	N/A
Omega-6 - Eicosadienoic acid	0.006g	0.007g	N/A
Omega-6 - Linoleic acid		0.061g	N/A