Whitefish vs. Flatfish — In-Depth Nutrition Comparison

Compare

Important differences between whitefish and flatfish

Whitefish has more vitamin B6, vitamin B3, vitamin B5, vitamin B1, vitamin B2, zinc, and copper; however, flatfish has more selenium and vitamin B12.
Flatfish's daily need coverage for selenium is 30% more.
Whitefish has 7 times more vitamin B1 than flatfish. Whitefish has 0.171mg of vitamin B1, while flatfish has 0.026mg.
Whitefish is lower in sodium.

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

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.

Whitefish

Flatfish

Contains more MagnesiumMagnesium	+90.9%
Contains more CalciumCalcium	+32%
Contains more PotassiumPotassium	+106.1%
Contains more IronIron	+104.3%
Contains more CopperCopper	+300%
Contains more ZincZinc	+225.6%
Contains more PhosphorusPhosphorus	+12%
Contains less SodiumSodium	-82.1%
Contains more ManganeseManganese	+405.9%

Contains more SeleniumSelenium

+101.2%

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.

Whitefish

Flatfish

Contains more Vitamin AVitamin A	+225%
Contains more Vitamin B1Vitamin B1	+557.7%
Contains more Vitamin B2Vitamin B2	+516%
Contains more Vitamin B3Vitamin B3	+200.9%
Contains more Vitamin B5Vitamin B5	+281.1%
Contains more Vitamin B6Vitamin B6	+200.9%
Contains more FolateFolate	+183.3%

Contains more Vitamin B12Vitamin B12

+36.5%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	16.2µg	32.6µg	30%
Protein	24.47g	15.24g	18%
Vitamin D		3.5µg	18%
Vitamin B6	0.346mg	0.115mg	18%
Vitamin D*		139 IU	17%
Vitamin B3	3.846mg	1.278mg	16%
Vitamin B12	0.96µg	1.31µg	15%
Choline		79.9mg	15%
Polyunsaturated fat	2.755g	0.459g	15%
Sodium	65mg	363mg	13%
Vitamin B5	0.865mg	0.227mg	13%
Vitamin B1	0.171mg	0.026mg	12%
Vitamin B2	0.154mg	0.025mg	10%
Fats	7.51g	2.37g	8%
Copper	0.092mg	0.023mg	8%
Zinc	1.27mg	0.39mg	8%
Cholesterol	77mg	56mg	7%
Potassium	406mg	197mg	6%
Magnesium	42mg	22mg	5%
Phosphorus	346mg	309mg	5%
Vitamin E		0.77mg	5%
Monounsaturated fat	2.559g	0.657g	5%
Calories	172kcal	86kcal	4%
Iron	0.47mg	0.23mg	3%
Vitamin A	39µg	12µg	3%
Manganese	0.086mg	0.017mg	3%
Folate	17µg	6µg	3%
Saturated fat	1.162g	0.542g	3%
Calcium	33mg	25mg	1%
Protein per 100 calories	14g	18g	N/A
Calories per 10 g protein	70kcal	56kcal	N/A
Weight per 100 calories	58g	116g	N/A
Unsaturated / Saturated Fat ratio	4.6	2.1	N/A
Vitamin K		0.1µg	0%
Trans fat		0.014g	N/A
Tryptophan	0.274mg	0.197mg	0%
Threonine	1.073mg	0.719mg	0%
Isoleucine	1.128mg	0.754mg	0%
Leucine	1.989mg	1.335mg	0%
Lysine	2.248mg	1.561mg	0%
Methionine	0.724mg	0.56mg	0%
Phenylalanine	0.955mg	0.624mg	0%
Valine	1.261mg	0.8mg	0%
Histidine	0.721mg	0.374mg	0%
Omega-3 - EPA	0.406g	0.168g	N/A
Omega-3 - DHA	1.206g	0.132g	N/A
Omega-3 - DPA	0.209g	0.034g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A