Flatfish vs. Seatrout — In-Depth Nutrition Comparison

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Summary of differences between flatfish and seatrout

Flatfish has less vitamin B12, vitamin B6, selenium, vitamin B2, vitamin B5, vitamin B3, and potassium than seatrout.
Seatrout covers your daily need for vitamin B12, 90% more than flatfish.
Flatfish has 5 times more sodium than seatrout. While flatfish has 363mg of sodium, seatrout has only 74mg.

These are the specific foods used in this comparison Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, seatrout, mixed species, 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

Seatrout

Contains more CalciumCalcium

+13.6%

Contains more MagnesiumMagnesium	+81.8%
Contains more PotassiumPotassium	+121.8%
Contains more IronIron	+52.2%
Contains more CopperCopper	+65.2%
Contains more ZincZinc	+48.7%
Contains less SodiumSodium	-79.6%
Contains more ManganeseManganese	+11.8%
Contains more SeleniumSelenium	+43.6%

~equal in Phosphorus ~321mg

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

Seatrout

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

Contains more Vitamin AVitamin A	+191.7%
Contains more Vitamin B1Vitamin B1	+165.4%
Contains more Vitamin B2Vitamin B2	+728%
Contains more Vitamin B3Vitamin B3	+128.7%
Contains more Vitamin B5Vitamin B5	+281.1%
Contains more Vitamin B6Vitamin B6	+301.7%
Contains more Vitamin B12Vitamin B12	+164.1%

~equal in Vitamin C ~0mg

~equal in Folate ~6µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.31µg	3.46µg	90%
Vitamin B6	0.115mg	0.462mg	27%
Selenium	32.6µg	46.8µg	26%
Vitamin D	3.5µg		18%
Cholesterol	56mg	106mg	17%
Vitamin D*	139 IU		17%
Choline	79.9mg		15%
Vitamin B2	0.025mg	0.207mg	14%
Sodium	363mg	74mg	13%
Vitamin B5	0.227mg	0.865mg	13%
Protein	15.24g	21.46g	12%
Vitamin B3	1.278mg	2.923mg	10%
Potassium	197mg	437mg	7%
Vitamin E	0.77mg		5%
Magnesium	22mg	40mg	4%
Vitamin B1	0.026mg	0.069mg	4%
Fats	2.37g	4.63g	3%
Vitamin A	12µg	35µg	3%
Saturated fat	0.542g	1.293g	3%
Polyunsaturated fat	0.459g	0.929g	3%
Calories	86kcal	133kcal	2%
Iron	0.23mg	0.35mg	2%
Copper	0.023mg	0.038mg	2%
Zinc	0.39mg	0.58mg	2%
Phosphorus	309mg	321mg	2%
Monounsaturated fat	0.657g	1.133g	1%
Protein per 100 calories	18g	16g	N/A
Calories per 10 g protein	56kcal	62kcal	N/A
Weight per 100 calories	116g	75g	N/A
Unsaturated / Saturated Fat ratio	2.1	1.6	N/A
Calcium	25mg	22mg	0%
Manganese	0.017mg	0.019mg	0%
Vitamin K	0.1µg		0%
Folate	6µg	6µg	0%
Trans fat	0.014g		N/A
Tryptophan	0.197mg	0.24mg	0%
Threonine	0.719mg	0.941mg	0%
Isoleucine	0.754mg	0.989mg	0%
Leucine	1.335mg	1.744mg	0%
Lysine	1.561mg	1.971mg	0%
Methionine	0.56mg	0.635mg	0%
Phenylalanine	0.624mg	0.838mg	0%
Valine	0.8mg	1.106mg	0%
Histidine	0.374mg	0.632mg	0%
Omega-3 - EPA	0.168g	0.211g	N/A
Omega-3 - DHA	0.132g	0.265g	N/A
Omega-3 - DPA	0.034g	0.097g	N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A