Flatfish vs. Tilefish — In-Depth Nutrition Comparison

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Important differences between flatfish and tilefish

Flatfish has more phosphorus; however, tilefish has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, vitamin B1, and potassium.
Tilefish's daily need coverage for vitamin B12 is 50% more.
Flatfish has 6 times more sodium than tilefish. Flatfish has 363mg of sodium, while tilefish has 59mg.

The food varieties used in the comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, tilefish, 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

Tilefish

Contains more PhosphorusPhosphorus	+30.9%
Contains more ManganeseManganese	+13.3%

Contains more MagnesiumMagnesium	+50%
Contains more PotassiumPotassium	+159.9%
Contains more IronIron	+34.8%
Contains more CopperCopper	+126.1%
Contains more ZincZinc	+35.9%
Contains less SodiumSodium	-83.7%
Contains more SeleniumSelenium	+58%

~equal in Calcium ~26mg

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

Tilefish

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

Contains more Vitamin AVitamin A	+75%
Contains more Vitamin B1Vitamin B1	+438.5%
Contains more Vitamin B2Vitamin B2	+660%
Contains more Vitamin B3Vitamin B3	+173.9%
Contains more Vitamin B5Vitamin B5	+283.3%
Contains more Vitamin B6Vitamin B6	+160.9%
Contains more Vitamin B12Vitamin B12	+90.8%
Contains more FolateFolate	+183.3%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.31µg	2.5µg	50%
Selenium	32.6µg	51.5µg	34%
Protein	15.24g	24.49g	19%
Vitamin D	3.5µg		18%
Vitamin D*	139 IU		17%
Choline	79.9mg		15%
Vitamin B3	1.278mg	3.5mg	14%
Vitamin B6	0.115mg	0.3mg	14%
Sodium	363mg	59mg	13%
Vitamin B2	0.025mg	0.19mg	13%
Vitamin B5	0.227mg	0.87mg	13%
Phosphorus	309mg	236mg	10%
Vitamin B1	0.026mg	0.14mg	10%
Potassium	197mg	512mg	9%
Vitamin E	0.77mg		5%
Polyunsaturated fat	0.459g	1.246g	5%
Fats	2.37g	4.69g	4%
Calories	86kcal	147kcal	3%
Cholesterol	56mg	64mg	3%
Magnesium	22mg	33mg	3%
Copper	0.023mg	0.052mg	3%
Folate	6µg	17µg	3%
Monounsaturated fat	0.657g	1.332g	2%
Iron	0.23mg	0.31mg	1%
Zinc	0.39mg	0.53mg	1%
Vitamin A	12µg	21µg	1%
Saturated fat	0.542g	0.868g	1%
Protein per 100 calories	18g	17g	N/A
Calories per 10 g protein	56kcal	60kcal	N/A
Weight per 100 calories	116g	68g	N/A
Unsaturated / Saturated Fat ratio	2.1	3	N/A
Calcium	25mg	26mg	0%
Manganese	0.017mg	0.015mg	0%
Vitamin K	0.1µg		0%
Trans fat	0.014g		N/A
Tryptophan	0.197mg	0.274mg	0%
Threonine	0.719mg	1.074mg	0%
Isoleucine	0.754mg	1.128mg	0%
Leucine	1.335mg	1.99mg	0%
Lysine	1.561mg	2.249mg	0%
Methionine	0.56mg	0.725mg	0%
Phenylalanine	0.624mg	0.956mg	0%
Valine	0.8mg	1.262mg	0%
Histidine	0.374mg	0.721mg	0%
Omega-3 - EPA	0.168g	0.172g	N/A
Omega-3 - DHA	0.132g	0.733g	N/A
Omega-3 - DPA	0.034g	0.143g	N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A