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  6. Flatfish vs. Mullet fish

Flatfish vs. Mullet fish — In-Depth Nutrition Comparison

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A recap on the differences between flatfish and mullet fish

  • Flatfish is higher in vitamin B12 and phosphorus, yet mullet fish is higher in vitamin B3, vitamin B6, selenium, protein, iron, copper, and vitamin B5.
  • Flatfish covers your daily vitamin B12 needs 44% more than mullet fish.
  • Flatfish contains 5 times more sodium than mullet fish. While flatfish contains 363mg of sodium, mullet fish contains only 71mg.

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

Infographic

Flatfish vs Mullet fish infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 9.3% 40% 53% 47% 24% 105% 9.3% 2.9% 255%
Contains more PhosphorusPhosphorus +26.6%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +24%
Contains more PotassiumPotassium +132.5%
Contains more IronIron +513%
Contains more CopperCopper +513%
Contains more ZincZinc +125.6%
Contains less SodiumSodium -80.4%
Contains more ManganeseManganese +29.4%
Contains more SeleniumSelenium +43.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 53% 4% 15% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 4% 0% 14% 0% 25% 23% 118% 53% 113% 31% 0% 7.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +424%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B1Vitamin B1 +284.6%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +393%
Contains more Vitamin B5Vitamin B5 +287.7%
Contains more Vitamin B6Vitamin B6 +326.1%
Contains more FolateFolate +66.7%

All nutrients comparison - raw data values

Nutrient Flatfish Mullet fish DV% diff.
Vitamin B12 1.31µg 0.25µg 44%
Vitamin B3 1.278mg 6.3mg 31%
Vitamin B6 0.115mg 0.49mg 29%
Selenium 32.6µg 46.8µg 26%
Protein 15.24g 24.81g 19%
Vitamin D 3.5µg 18%
Vitamin D* 139 IU 17%
Iron 0.23mg 1.41mg 15%
Choline 79.9mg 15%
Copper 0.023mg 0.141mg 13%
Sodium 363mg 71mg 13%
Vitamin B5 0.227mg 0.88mg 13%
Phosphorus 309mg 244mg 9%
Potassium 197mg 458mg 8%
Vitamin B1 0.026mg 0.1mg 6%
Vitamin B2 0.025mg 0.1mg 6%
Vitamin E 0.77mg 5%
Fats 2.37g 4.86g 4%
Zinc 0.39mg 0.88mg 4%
Saturated fat 0.542g 1.431g 4%
Calories 86kcal 150kcal 3%
Magnesium 22mg 33mg 3%
Vitamin A 12µg 42µg 3%
Polyunsaturated fat 0.459g 0.917g 3%
Cholesterol 56mg 63mg 2%
Monounsaturated fat 0.657g 1.382g 2%
Vitamin C 0mg 1.2mg 1%
Calcium 25mg 31mg 1%
Folate 6µg 10µg 1%
Protein per 100 calories 18g 17g N/A
Calories per 10 g protein 56kcal 60kcal N/A
Weight per 100 calories 116g 67g N/A
Unsaturated / Saturated Fat ratio 2.1 1.6 N/A
Manganese 0.017mg 0.022mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.197mg 0.278mg 0%
Threonine 0.719mg 1.088mg 0%
Isoleucine 0.754mg 1.143mg 0%
Leucine 1.335mg 2.016mg 0%
Lysine 1.561mg 2.278mg 0%
Methionine 0.56mg 0.734mg 0%
Phenylalanine 0.624mg 0.968mg 0%
Valine 0.8mg 1.278mg 0%
Histidine 0.374mg 0.73mg 0%
Omega-3 (EPA) 0.168g 0.18g N/A
Omega-3 (DHA) 0.132g 0.148g N/A
Omega-3 (DPA) 0.034g 0.092g N/A
Omega-6 (Eicosadienoic acid) 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
25% 5% 70%
Protein: 24.81 g
Fats: 4.86 g
Carbs: 0 g
Water: 70.52 g
Other: 0 g
Contains more WaterWater +15%
Contains more ProteinProtein +62.8%
Contains more FatsFats +105.1%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
38% 37% 25%
Saturated fat: Sat. Fat 1.431 g
Monounsaturated fat: Mono. Fat 1.382 g
Polyunsaturated fat: Poly. Fat 0.917 g
Contains less Sat. FatSaturated fat -62.1%
Contains more Mono. FatMonounsaturated fat +110.4%
Contains more Poly. FatPolyunsaturated fat +99.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/nutrients
  2. Mullet fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175124/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.