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  6. Flatfish vs. Yellowtail

Flatfish vs. Yellowtail — In-Depth Nutrition Comparison

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The main differences between flatfish and yellowtail

  • Flatfish is richer in phosphorus, yet yellowtail is richer in vitamin B3, protein, selenium, vitamin B1, potassium, vitamin B5, fats, and vitamin B6.
  • Daily need coverage for vitamin B3 for yellowtail is 46% higher.
  • Flatfish contains 7 times more sodium than yellowtail. Flatfish contains 363mg of sodium, while yellowtail contains 50mg.

Food types used in this article are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, yellowtail, mixed species, cooked, dry heat.

Infographic

Flatfish vs Yellowtail 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 27% 8.7% 47% 24% 19% 18% 86% 6.5% 2.5% 255%
Contains more PhosphorusPhosphorus +53.7%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +16%
Contains more PotassiumPotassium +173.1%
Contains more IronIron +173.9%
Contains more CopperCopper +152.2%
Contains more ZincZinc +71.8%
Contains less SodiumSodium -86.2%
Contains more ManganeseManganese +11.8%
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 9.7% 0% 10% 0% 44% 12% 163% 41% 43% 156% 0% 3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +158.3%
Contains more Vitamin B1Vitamin B1 +573.1%
Contains more Vitamin B2Vitamin B2 +104%
Contains more Vitamin B3Vitamin B3 +582.2%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +60.9%
~equal in Vitamin B12 ~1.25µg

All nutrients comparison - raw data values

Nutrient Flatfish Yellowtail DV% diff.
Vitamin B3 1.278mg 8.718mg 47%
Protein 15.24g 29.67g 29%
Selenium 32.6µg 46.8µg 26%
Vitamin D 3.5µg 18%
Vitamin D* 139 IU 17%
Phosphorus 309mg 201mg 15%
Choline 79.9mg 15%
Sodium 363mg 50mg 14%
Vitamin B1 0.026mg 0.175mg 12%
Potassium 197mg 538mg 10%
Vitamin B5 0.227mg 0.681mg 9%
Fats 2.37g 6.72g 7%
Calories 86kcal 187kcal 5%
Cholesterol 56mg 71mg 5%
Iron 0.23mg 0.63mg 5%
Vitamin E 0.77mg 5%
Vitamin B6 0.115mg 0.185mg 5%
Magnesium 22mg 38mg 4%
Copper 0.023mg 0.058mg 4%
Vitamin C 0mg 2.9mg 3%
Zinc 0.39mg 0.67mg 3%
Vitamin B12 1.31µg 1.25µg 3%
Polyunsaturated fat 0.459g 3%
Vitamin A 12µg 31µg 2%
Vitamin B2 0.025mg 0.051mg 2%
Saturated fat 0.542g 2%
Monounsaturated fat 0.657g 2%
Folate 6µg 4µg 1%
Protein per 100 calories 18g 16g N/A
Calories per 10 g protein 56kcal 63kcal N/A
Weight per 100 calories 116g 53g N/A
Unsaturated / Saturated Fat ratio 2.1 N/A
Calcium 25mg 29mg 0%
Manganese 0.017mg 0.019mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.197mg 0.332mg 0%
Threonine 0.719mg 1.301mg 0%
Isoleucine 0.754mg 1.367mg 0%
Leucine 1.335mg 2.411mg 0%
Lysine 1.561mg 2.725mg 0%
Methionine 0.56mg 0.878mg 0%
Phenylalanine 0.624mg 1.158mg 0%
Valine 0.8mg 1.528mg 0%
Histidine 0.374mg 0.873mg 0%
Omega-3 (EPA) 0.168g N/A
Omega-3 (DHA) 0.132g N/A
Omega-3 (DPA) 0.034g 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
29% 6% 65%
Protein: 29.67 g
Fats: 6.72 g
Carbs: 0 g
Water: 67.33 g
Other: 0 g
Contains more WaterWater +20.5%
Contains more ProteinProtein +94.7%
Contains more FatsFats +183.5%
~equal in Carbs ~0g

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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. Yellowtail - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174248/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.