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  6. Monkfish vs. Flatfish

Monkfish vs. Flatfish — In-Depth Nutrition Comparison

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Important differences between monkfish and flatfish

  • Monkfish has more selenium, vitamin B6, potassium, vitamin B3, and protein; however, flatfish has more vitamin B12 and phosphorus.
  • Monkfish's daily need coverage for selenium is 26% more.
  • Monkfish has 3 times more potassium than flatfish. Monkfish has 513mg of potassium, while flatfish has 197mg.
  • Monkfish is lower in cholesterol.

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

Infographic

Monkfish vs Flatfish 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 19% 3% 45% 15% 12% 14% 110% 3% 4% 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 +22.7%
Contains more PotassiumPotassium +160.4%
Contains more IronIron +78.3%
Contains more CopperCopper +56.5%
Contains more ZincZinc +35.9%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +82.4%
Contains more SeleniumSelenium +43.6%
Contains more CalciumCalcium +150%
Contains more PhosphorusPhosphorus +20.7%

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 3.3% 0% 4.7% 0% 7.3% 17% 48% 10% 64% 130% 0% 6%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin B2Vitamin B2 +192%
Contains more Vitamin B3Vitamin B3 +100.2%
Contains more Vitamin B6Vitamin B6 +140.9%
Contains more FolateFolate +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +31.2%
Contains more Vitamin B12Vitamin B12 +26%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Monkfish Flatfish DV% diff.
Selenium 46.8µg 32.6µg 26%
Vitamin D 3.5µg 18%
Vitamin D* 139 IU 17%
Sodium 23mg 363mg 15%
Choline 79.9mg 15%
Vitamin B6 0.277mg 0.115mg 12%
Vitamin B12 1.04µg 1.31µg 11%
Potassium 513mg 197mg 9%
Cholesterol 32mg 56mg 8%
Phosphorus 256mg 309mg 8%
Vitamin B3 2.558mg 1.278mg 8%
Protein 18.56g 15.24g 7%
Vitamin E 0.77mg 5%
Vitamin B2 0.073mg 0.025mg 4%
Polyunsaturated fat 0.459g 3%
Calcium 10mg 25mg 2%
Iron 0.41mg 0.23mg 2%
Saturated fat 0.542g 2%
Monounsaturated fat 0.657g 2%
Calories 97kcal 86kcal 1%
Fats 1.95g 2.37g 1%
Vitamin C 1mg 0mg 1%
Magnesium 27mg 22mg 1%
Copper 0.036mg 0.023mg 1%
Zinc 0.53mg 0.39mg 1%
Manganese 0.031mg 0.017mg 1%
Vitamin B5 0.173mg 0.227mg 1%
Folate 8µg 6µg 1%
Protein per 100 calories 19g 18g N/A
Calories per 10 g protein 52kcal 56kcal N/A
Weight per 100 calories 103g 116g N/A
Unsaturated / Saturated Fat ratio 2.1 N/A
Vitamin A 14µg 12µg 0%
Vitamin B1 0.029mg 0.026mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.208mg 0.197mg 0%
Threonine 0.814mg 0.719mg 0%
Isoleucine 0.855mg 0.754mg 0%
Leucine 1.509mg 1.335mg 0%
Lysine 1.705mg 1.561mg 0%
Methionine 0.549mg 0.56mg 0%
Phenylalanine 0.725mg 0.624mg 0%
Valine 0.956mg 0.8mg 0%
Histidine 0.547mg 0.374mg 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
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 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 +21.8%
Contains more FatsFats +21.5%
~equal in Carbs ~0g
~equal in Water ~81.11g

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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. Monkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/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.