Shark vs. Flatfish — In-Depth Nutrition Comparison

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A recap on the differences between shark and flatfish

Shark is higher in vitamin B6, iron, vitamin B3, vitamin B5, and vitamin B2, yet flatfish is higher in phosphorus.
Flatfish covers your daily phosphorus needs 16% more than shark.
Shark contains 6 times more saturated fat than flatfish. While shark contains 3.205g of saturated fat, flatfish contains only 0.542g.

Food varieties used in this article are Fish, shark, mixed species, cooked, batter-dipped and fried and Fish, flatfish (flounder and sole species), 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.

Shark

Flatfish

Contains more MagnesiumMagnesium	+95.5%
Contains more CalciumCalcium	+100%
Contains more IronIron	+382.6%
Contains more CopperCopper	+82.6%
Contains more ZincZinc	+23.1%
Contains less SodiumSodium	-66.4%
Contains more ManganeseManganese	+194.1%

Contains more PotassiumPotassium	+27.1%
Contains more PhosphorusPhosphorus	+59.3%

~equal in Selenium ~32.6µg

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.

Shark

Flatfish

Contains more Vitamin AVitamin A	+350%
Contains more Vitamin B1Vitamin B1	+176.9%
Contains more Vitamin B2Vitamin B2	+288%
Contains more Vitamin B3Vitamin B3	+117.8%
Contains more Vitamin B5Vitamin B5	+173.1%
Contains more Vitamin B6Vitamin B6	+160.9%
Contains more FolateFolate	+150%

~equal in Vitamin C ~0mg

~equal in Vitamin B12 ~1.31µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	3.701g	0.459g	22%
Fats	13.82g	2.37g	18%
Vitamin D		3.5µg	18%
Vitamin D*		139 IU	17%
Phosphorus	194mg	309mg	16%
Choline		79.9mg	15%
Vitamin B6	0.3mg	0.115mg	14%
Monounsaturated fat	5.935g	0.657g	13%
Saturated fat	3.205g	0.542g	12%
Iron	1.11mg	0.23mg	11%
Sodium	122mg	363mg	10%
Vitamin B3	2.783mg	1.278mg	9%
Vitamin B5	0.62mg	0.227mg	8%
Calories	228kcal	86kcal	7%
Protein	18.62g	15.24g	7%
Vitamin B2	0.097mg	0.025mg	6%
Magnesium	43mg	22mg	5%
Vitamin A	54µg	12µg	5%
Vitamin E		0.77mg	5%
Vitamin B1	0.072mg	0.026mg	4%
Vitamin B12	1.21µg	1.31µg	4%
Calcium	50mg	25mg	3%
Selenium	34µg	32.6µg	3%
Carbs	6.39g	0g	2%
Copper	0.042mg	0.023mg	2%
Folate	15µg	6µg	2%
Cholesterol	59mg	56mg	1%
Potassium	155mg	197mg	1%
Zinc	0.48mg	0.39mg	1%
Manganese	0.05mg	0.017mg	1%
Protein per 100 calories	8.2g	18g	N/A
Calories per 10 g protein	122kcal	56kcal	N/A
Weight per 100 calories	44g	116g	N/A
Unsaturated / Saturated Fat ratio	3	2.1	N/A
Net carbs	6.39g	0g	N/A
Vitamin K		0.1µg	0%
Trans fat		0.014g	N/A
Tryptophan	0.212mg	0.197mg	0%
Threonine	0.843mg	0.719mg	0%
Isoleucine	0.867mg	0.754mg	0%
Leucine	1.515mg	1.335mg	0%
Lysine	1.634mg	1.561mg	0%
Methionine	0.541mg	0.56mg	0%
Phenylalanine	0.75mg	0.624mg	0%
Valine	0.965mg	0.8mg	0%
Histidine	0.538mg	0.374mg	0%
Omega-3 - EPA	0.258g	0.168g	N/A
Omega-3 - DHA	0.431g	0.132g	N/A
Omega-3 - DPA	0.089g	0.034g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A