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  6. Halibut vs. Flatfish

Halibut vs. Flatfish — In-Depth Nutrition Comparison

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A recap on the differences between halibut and flatfish

  • Halibut is higher in vitamin B6, selenium, iron, and vitamin B2, yet flatfish is higher in vitamin B12 and phosphorus.
  • Halibut covers your daily vitamin B6 needs 28% more than flatfish.
  • Halibut contains 6 times more saturated fat than flatfish. While halibut contains 3.102g of saturated fat, flatfish contains only 0.542g.

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

Infographic

Halibut vs Flatfish infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 1.2% 30% 32% 13% 14% 90% 13% 2% 255%
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%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +74.6%
Contains more IronIron +269.6%
Contains more CopperCopper +65.2%
Contains more ZincZinc +30.8%
Contains less SodiumSodium -71.6%
Contains more SeleniumSelenium +43.6%
Contains more CalciumCalcium +525%
Contains more PhosphorusPhosphorus +47.1%
Contains more ManganeseManganese +13.3%

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.
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% 0% 6% 0% 18% 24% 36% 17% 112% 120% 0% 0.75%
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%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +180.8%
Contains more Vitamin B2Vitamin B2 +312%
Contains more Vitamin B3Vitamin B3 +50.5%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more Vitamin B6Vitamin B6 +321.7%
Contains more Vitamin B12Vitamin B12 +36.5%
Contains more FolateFolate +500%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Halibut Flatfish DV% diff.
Vitamin B6 0.485mg 0.115mg 28%
Selenium 46.8µg 32.6µg 26%
Monounsaturated fat 10.742g 0.657g 25%
Fats 17.74g 2.37g 24%
Vitamin D 3.5µg 18%
Vitamin D* 139 IU 17%
Vitamin B12 0.96µg 1.31µg 15%
Choline 79.9mg 15%
Phosphorus 210mg 309mg 14%
Saturated fat 3.102g 0.542g 12%
Sodium 103mg 363mg 11%
Polyunsaturated fat 1.753g 0.459g 9%
Calories 239kcal 86kcal 8%
Iron 0.85mg 0.23mg 8%
Protein 18.42g 15.24g 6%
Vitamin B2 0.103mg 0.025mg 6%
Vitamin E 0.77mg 5%
Potassium 344mg 197mg 4%
Vitamin B1 0.073mg 0.026mg 4%
Vitamin B3 1.923mg 1.278mg 4%
Magnesium 33mg 22mg 3%
Calcium 4mg 25mg 2%
Copper 0.038mg 0.023mg 2%
Cholesterol 59mg 56mg 1%
Zinc 0.51mg 0.39mg 1%
Vitamin A 18µg 12µg 1%
Vitamin B5 0.288mg 0.227mg 1%
Folate 1µg 6µg 1%
Protein per 100 calories 7.7g 18g N/A
Calories per 10 g protein 130kcal 56kcal N/A
Weight per 100 calories 42g 116g N/A
Unsaturated / Saturated Fat ratio 4 2.1 N/A
Manganese 0.015mg 0.017mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.206mg 0.197mg 0%
Threonine 0.808mg 0.719mg 0%
Isoleucine 0.849mg 0.754mg 0%
Leucine 1.497mg 1.335mg 0%
Lysine 1.692mg 1.561mg 0%
Methionine 0.545mg 0.56mg 0%
Phenylalanine 0.719mg 0.624mg 0%
Valine 0.949mg 0.8mg 0%
Histidine 0.542mg 0.374mg 0%
Omega-3 - EPA 0.674g 0.168g N/A
Omega-3 - DHA 0.504g 0.132g N/A
Omega-3 - DPA 0.114g 0.034g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more ProteinProtein +20.9%
Contains more FatsFats +648.5%
Contains more OtherOther +53.1%
Contains more WaterWater +31.1%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 3.102 g
Monounsaturated fat: Mono. Fat 10.742 g
Polyunsaturated fat: Poly. Fat 1.753 g
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
Contains more Mono. FatMonounsaturated fat +1535%
Contains more Poly. FatPolyunsaturated fat +281.9%
Contains less Sat. FatSaturated fat -82.5%

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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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/nutrients
  2. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.