Fish, flatfish (flounder and sole species) vs Fish, shad
Nutrition comparison per 100 g serving
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Fish, shad wins in 17 out of 29 nutrient categories
Fish, flatfish (flounder and sole species): 8
vs
Fish, shad: 17
(4 ties)
Overview
| Nutrient | Fish, flatfish (flounder and sole species) | Fish, shad | Winner |
|---|---|---|---|
| Calories | 70 cal | 252 cal | |
| Protein | 12.4 g | 21.7 g | |
| Carbs | 0 g | 0 g | Tie |
| Fat | 1.9 g | 17.7 g | |
| Fiber | 0 g | 0 g | Tie |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Fish, flatfish (flounder and sole species) | Fish, shad | Winner |
|---|---|---|---|
| Choline, total | 65 MG | 0 MG | |
| Folate, total | 5 UG | 17 UG | |
| Niacin | 1.0 MG | 10.8 MG | |
| Pantothenic acid | 0.2 MG | 0.9 MG | |
| Riboflavin | 0.0 MG | 0.3 MG | |
| Thiamin | 0.0 MG | 0.2 MG | |
| Vitamin A, RAE | 10 UG | 36 UG | |
| Vitamin B-12 | 1.1 UG | 0.1 UG | |
| Vitamin B-6 | 0.1 MG | 0.5 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 2.8 UG | 0 UG | |
| Vitamin E (alpha-tocopherol) | 0.6 MG | 0 MG | |
| Vitamin K (phylloquinone) | 0.1 UG | 0 UG |
Minerals
| Mineral | Fish, flatfish (flounder and sole species) | Fish, shad | Winner |
|---|---|---|---|
| Calcium, Ca | 21 MG | 60 MG | |
| Copper, Cu | 0.0 MG | 0.1 MG | |
| Iron, Fe | 0.2 MG | 1.2 MG | |
| Magnesium, Mg | 18 MG | 38 MG | |
| Manganese, Mn | 0.0 MG | 0.1 MG | |
| Phosphorus, P | 252 MG | 349 MG | |
| Potassium, K | 160 MG | 492 MG | |
| Selenium, Se | 26.6 UG | 46.8 UG | |
| Sodium, Na | 296 MG | 65 MG | |
| Zinc, Zn | 0.3 MG | 0.5 MG |