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  6. Atlantic Mackerel vs. Sablefish

Atlantic Mackerel vs. Sablefish — In-Depth Nutrition Comparison

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The main differences between Atlantic Mackerel and Sablefish

  • Atlantic Mackerel is richer in Vitamin B12, Vitamin B3, Vitamin B2, and Polyunsaturated fat, yet Sablefish is richer in Vitamin A RAE, and Monounsaturated Fat.
  • Daily need coverage for Vitamin B12 from Atlantic Mackerel is 303% higher.
  • Atlantic Mackerel contains 3 times more Vitamin B2 than Sablefish. Atlantic Mackerel contains 0.312mg of Vitamin B2, while Sablefish contains 0.115mg.
  • Atlantic Mackerel contains less Saturated Fat.

Food types used in this article are Fish, mackerel, Atlantic, raw and Fish, sablefish, cooked, dry heat.

Infographic

Atlantic Mackerel vs Sablefish 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.
Atlantic Mackerel
Atlantic Mackerel
4
:
6
Sablefish
Sablefish
Contains more Zinc +53.7%
Contains more Copper +160.7%
Contains more Calcium +275%
Contains more Potassium +46.2%
Contains less Sodium -20%
Contains more Manganese +26.7%
Equal in Iron - 1.64
Equal in Magnesium - 71
Equal in Phosphorus - 215
Equal in Selenium - 46.8
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Zinc +53.7%
Contains more Copper +160.7%
Contains more Calcium +275%
Contains more Potassium +46.2%
Contains less Sodium -20%
Contains more Manganese +26.7%
Equal in Iron - 1.64
Equal in Magnesium - 71
Equal in Phosphorus - 215
Equal in Selenium - 46.8

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.
Atlantic Mackerel
Atlantic Mackerel
9
:
3
Sablefish
Sablefish
Contains more Vitamin C +∞%
Contains more Vitamin B1 +44.3%
Contains more Vitamin B2 +171.3%
Contains more Vitamin B3 +77.1%
Contains more Vitamin B6 +15.3%
Contains more Vitamin B12 +504.9%
Contains more Vitamin A +102.4%
Contains more Folate +1600%
Equal in Vitamin B5 - 0.865
Atlantic Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Sablefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +44.3%
Contains more Vitamin B2 +171.3%
Contains more Vitamin B3 +77.1%
Contains more Vitamin B6 +15.3%
Contains more Vitamin B12 +504.9%
Contains more Vitamin A +102.4%
Contains more Folate +1600%
Equal in Vitamin B5 - 0.865

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
3
:
1
Sablefish
Sablefish
Contains more Other +1064.7%
Contains more Fats +41.3%
Equal in Protein - 17.19
Equal in Water - 62.85
Atlantic Mackerel
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more Other +1064.7%
Contains more Fats +41.3%
Equal in Protein - 17.19
Equal in Water - 62.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
2
:
1
Sablefish
Sablefish
Contains less Saturated Fat -20.5%
Contains more Polyunsaturated fat +28%
Contains more Monounsaturated Fat +89.3%
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -20.5%
Contains more Polyunsaturated fat +28%
Contains more Monounsaturated Fat +89.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Atlantic Mackerel Sablefish
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Sablefish Opinion
Protein 18.6g 17.19g Atlantic Mackerel
Fats 13.89g 19.62g Sablefish
Calories 205kcal 250kcal Sablefish
Calcium 12mg 45mg Sablefish
Iron 1.63mg 1.64mg Sablefish
Magnesium 76mg 71mg Atlantic Mackerel
Phosphorus 217mg 215mg Atlantic Mackerel
Potassium 314mg 459mg Sablefish
Sodium 90mg 72mg Sablefish
Zinc 0.63mg 0.41mg Atlantic Mackerel
Copper 0.073mg 0.028mg Atlantic Mackerel
Manganese 0.015mg 0.019mg Sablefish
Selenium 44.1µg 46.8µg Sablefish
Vitamin A 167IU 338IU Sablefish
Vitamin A RAE 50µg 102µg Sablefish
Vitamin E 1.52mg Atlantic Mackerel
Vitamin D 643IU Atlantic Mackerel
Vitamin D 16.1µg Atlantic Mackerel
Vitamin C 0.4mg 0mg Atlantic Mackerel
Vitamin B1 0.176mg 0.122mg Atlantic Mackerel
Vitamin B2 0.312mg 0.115mg Atlantic Mackerel
Vitamin B3 9.08mg 5.128mg Atlantic Mackerel
Vitamin B5 0.856mg 0.865mg Sablefish
Vitamin B6 0.399mg 0.346mg Atlantic Mackerel
Folate 1µg 17µg Sablefish
Vitamin B12 8.71µg 1.44µg Atlantic Mackerel
Vitamin K 5µg Atlantic Mackerel
Tryptophan 0.208mg 0.193mg Atlantic Mackerel
Threonine 0.815mg 0.754mg Atlantic Mackerel
Isoleucine 0.857mg 0.792mg Atlantic Mackerel
Leucine 1.512mg 1.397mg Atlantic Mackerel
Lysine 1.708mg 1.579mg Atlantic Mackerel
Methionine 0.551mg 0.509mg Atlantic Mackerel
Phenylalanine 0.726mg 0.671mg Atlantic Mackerel
Valine 0.958mg 0.886mg Atlantic Mackerel
Histidine 0.548mg 0.506mg Atlantic Mackerel
Cholesterol 70mg 63mg Sablefish
Saturated Fat 3.257g 4.099g Atlantic Mackerel
Omega-3 - DHA 1.401g 0.92g Atlantic Mackerel
Omega-3 - EPA 0.898g 0.867g Atlantic Mackerel
Omega-3 - DPA 0.212g 0.216g Sablefish
Monounsaturated Fat 5.456g 10.328g Sablefish
Polyunsaturated fat 3.35g 2.618g Atlantic Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Atlantic Mackerel Sablefish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
171%
Atlantic Mackerel
41%
Sablefish
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
55%
Sablefish

Comparison summary

Which food is lower in Sugar?
Sablefish
Sablefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 7mg)
Which food is cheaper?
Sablefish
Sablefish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Atlantic Mackerel
Atlantic Mackerel is lower in Saturated Fat (difference - 0.842g)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/nutrients
  2. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.