Pollock vs. Sablefish — In-Depth Nutrition Comparison

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A recap on the differences between pollock and sablefish

Pollock is higher in vitamin B12, vitamin B2, and phosphorus, yet sablefish is higher in iron, vitamin B5, vitamin B3, and vitamin A.
Pollock covers your daily vitamin B12 needs 93% more than sablefish.
Pollock contains 6 times more sodium than sablefish. While pollock contains 419mg of sodium, sablefish contains only 72mg.

Food varieties used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, sablefish, 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.

Pollock

Sablefish

Contains more MagnesiumMagnesium	+14.1%
Contains more CalciumCalcium	+60%
Contains more CopperCopper	+114.3%
Contains more ZincZinc	+39%
Contains more PhosphorusPhosphorus	+24.2%

Contains more IronIron	+192.9%
Contains less SodiumSodium	-82.8%

~equal in Potassium ~459mg

~equal in Manganese ~0.019mg

~equal in Selenium ~46.8µg

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.

Pollock

Sablefish

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+93.9%
Contains more Vitamin B12Vitamin B12	+154.2%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+500%
Contains more Vitamin B1Vitamin B1	+125.9%
Contains more Vitamin B3Vitamin B3	+29.9%
Contains more Vitamin B5Vitamin B5	+100.2%
Contains more FolateFolate	+466.7%

~equal in Vitamin C ~0mg

~equal in Vitamin B6 ~0.346mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	3.66µg	1.44µg	93%
Fats	1.18g	19.62g	28%
Monounsaturated fat	0.134g	10.328g	25%
Saturated fat	0.159g	4.099g	18%
Choline	91.6mg		17%
Sodium	419mg	72mg	15%
Iron	0.56mg	1.64mg	14%
Polyunsaturated fat	0.583g	2.618g	14%
Protein	23.48g	17.19g	13%
Vitamin A	17µg	102µg	9%
Vitamin B5	0.432mg	0.865mg	9%
Cholesterol	86mg	63mg	8%
Vitamin B2	0.223mg	0.115mg	8%
Calories	111kcal	250kcal	7%
Vitamin D	1.3µg		7%
Phosphorus	267mg	215mg	7%
Vitamin B3	3.949mg	5.128mg	7%
Vitamin D*	51 IU		6%
Vitamin B1	0.054mg	0.122mg	6%
Selenium	44.1µg	46.8µg	5%
Copper	0.06mg	0.028mg	4%
Folate	3µg	17µg	4%
Calcium	72mg	45mg	3%
Magnesium	81mg	71mg	2%
Vitamin E	0.28mg		2%
Potassium	430mg	459mg	1%
Zinc	0.57mg	0.41mg	1%
Vitamin B6	0.329mg	0.346mg	1%
Protein per 100 calories	21g	6.9g	N/A
Calories per 10 g protein	47kcal	145kcal	N/A
Weight per 100 calories	90g	40g	N/A
Unsaturated / Saturated Fat ratio	4.5	3.2	N/A
Manganese	0.018mg	0.019mg	0%
Vitamin K	0.1µg		0%
Tryptophan	0.263mg	0.193mg	0%
Threonine	1.029mg	0.754mg	0%
Isoleucine	1.082mg	0.792mg	0%
Leucine	1.908mg	1.397mg	0%
Lysine	2.157mg	1.579mg	0%
Methionine	0.696mg	0.509mg	0%
Phenylalanine	0.917mg	0.671mg	0%
Valine	1.21mg	0.886mg	0%
Histidine	0.691mg	0.506mg	0%
Omega-3 - EPA	0.086g	0.867g	N/A
Omega-3 - DHA	0.423g	0.92g	N/A
Omega-3 - DPA	0.027g	0.216g	N/A