Halibut vs. Flatfish — In-Depth Nutrition Comparison

Compare

A recap on the differences between halibut and flatfish

Halibut is higher in vitamin B6, selenium, fats, iron, protein, 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 7 times more fats than flatfish. While halibut contains 17.74g of fats, flatfish contains only 2.37g.
The amount of saturated fat in flatfish is lower.

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

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.

Halibut

Flatfish

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

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.

Halibut

Flatfish

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 DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B12Vitamin B12	+36.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+500%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			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