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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 monounsaturated fat.
  • Daily need coverage for vitamin B12 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 14% 41% 62% 9.3% 11% 92% 9.4% 2.5% 255%
Contains more CopperCopper +160.7%
Contains more ZincZinc +53.7%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +46.2%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +26.7%
~equal in Magnesium ~71mg
~equal in Iron ~1.64mg
~equal in Phosphorus ~215mg
~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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 34% 0% 0% 31% 27% 96% 52% 80% 180% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +44.3%
Contains more Vitamin B2Vitamin B2 +171.3%
Contains more Vitamin B3Vitamin B3 +77.1%
Contains more Vitamin B6Vitamin B6 +15.3%
Contains more Vitamin B12Vitamin B12 +504.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +104%
Contains more FolateFolate +1600%
~equal in Vitamin B5 ~0.865mg

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Sablefish DV% diff.
Vitamin B12 8.71µg 1.44µg 303%
Vitamin D 16.1µg 81%
Vitamin D 643IU 80%
Vitamin B3 9.08mg 5.128mg 25%
Vitamin B2 0.312mg 0.115mg 15%
Monounsaturated fat 5.456g 10.328g 12%
Choline 65mg 12%
Vitamin E 1.52mg 10%
Fats 13.89g 19.62g 9%
Vitamin A 50µg 102µg 6%
Polyunsaturated fat 3.35g 2.618g 5%
Selenium 44.1µg 46.8µg 5%
Vitamin B1 0.176mg 0.122mg 5%
Copper 0.073mg 0.028mg 5%
Saturated fat 3.257g 4.099g 4%
Potassium 314mg 459mg 4%
Folate 1µg 17µg 4%
Vitamin K 5µg 4%
Vitamin B6 0.399mg 0.346mg 4%
Calcium 12mg 45mg 3%
Protein 18.6g 17.19g 3%
Calories 205kcal 250kcal 2%
Zinc 0.63mg 0.41mg 2%
Cholesterol 70mg 63mg 2%
Sodium 90mg 72mg 1%
Magnesium 76mg 71mg 1%
Vitamin C 0.4mg 0mg 0%
Iron 1.63mg 1.64mg 0%
Phosphorus 217mg 215mg 0%
Manganese 0.015mg 0.019mg 0%
Vitamin B5 0.856mg 0.865mg 0%
Tryptophan 0.208mg 0.193mg 0%
Threonine 0.815mg 0.754mg 0%
Isoleucine 0.857mg 0.792mg 0%
Leucine 1.512mg 1.397mg 0%
Lysine 1.708mg 1.579mg 0%
Methionine 0.551mg 0.509mg 0%
Phenylalanine 0.726mg 0.671mg 0%
Valine 0.958mg 0.886mg 0%
Histidine 0.548mg 0.506mg 0%
Omega-3 - EPA 0.898g 0.867g N/A
Omega-3 - DHA 1.401g 0.92g N/A
Omega-3 - DPA 0.212g 0.216g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more OtherOther +1064.7%
Contains more FatsFats +41.3%
~equal in Protein ~17.19g
~equal in Carbs ~0g
~equal in Water ~62.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
24% 61% 15%
Saturated fat: Sat. Fat 4.099 g
Monounsaturated fat: Mono. Fat 10.328 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -20.5%
Contains more Poly. FatPolyunsaturated fat +28%
Contains more Mono. FatMonounsaturated fat +89.3%

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.