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Bluefish vs. Sablefish — In-Depth Nutrition Comparison

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What are the differences between bluefish and sablefish?

  • Bluefish is higher in vitamin B12, vitamin B3, phosphorus, vitamin B6, and zinc; however, sablefish is richer in iron and magnesium.
  • Bluefish's daily need coverage for vitamin B12 is 199% more.
  • Sablefish contains 3 times less zinc than bluefish. Bluefish contains 1.04mg of zinc, while sablefish contains 0.41mg.
  • Bluefish has less saturated fat.

We used Fish, bluefish, cooked, dry heat and Fish, sablefish, cooked, dry heat types in this article.

Infographic

Bluefish vs Sablefish infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 2.7% 42% 23% 23% 28% 125% 10% 3.5% 255%
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 +142.9%
Contains more ZincZinc +153.7%
Contains more PhosphorusPhosphorus +35.3%
Contains more ManganeseManganese +42.1%
Contains more MagnesiumMagnesium +69%
Contains more CalciumCalcium +400%
Contains more IronIron +164.5%
~equal in Potassium ~459mg
~equal in Sodium ~72mg
~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 0% 46% 0% 0% 17% 22% 136% 57% 107% 778% 0% 1.5% 0%
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 AVitamin A +35.3%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin B6Vitamin B6 +34.1%
Contains more Vitamin B12Vitamin B12 +331.9%
Contains more Vitamin B1Vitamin B1 +82.1%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more FolateFolate +750%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bluefish Sablefish DV% diff.
Vitamin B12 6.22µg 1.44µg 199%
Fats 5.44g 19.62g 22%
Monounsaturated fat 2.297g 10.328g 20%
Protein 25.69g 17.19g 17%
Vitamin B3 7.247mg 5.128mg 13%
Iron 0.62mg 1.64mg 13%
Saturated fat 1.172g 4.099g 13%
Phosphorus 291mg 215mg 11%
Vitamin B6 0.464mg 0.346mg 9%
Polyunsaturated fat 1.358g 2.618g 8%
Magnesium 42mg 71mg 7%
Zinc 1.04mg 0.41mg 6%
Calories 159kcal 250kcal 5%
Vitamin B1 0.067mg 0.122mg 5%
Vitamin A 138µg 102µg 4%
Copper 0.068mg 0.028mg 4%
Folate 2µg 17µg 4%
Calcium 9mg 45mg 4%
Cholesterol 76mg 63mg 4%
Vitamin B5 0.955mg 0.865mg 2%
Vitamin B2 0.097mg 0.115mg 1%
Potassium 477mg 459mg 1%
Sodium 77mg 72mg 0%
Selenium 46.8µg 46.8µg 0%
Manganese 0.027mg 0.019mg 0%
Tryptophan 0.288mg 0.193mg 0%
Threonine 1.126mg 0.754mg 0%
Isoleucine 1.184mg 0.792mg 0%
Leucine 2.088mg 1.397mg 0%
Lysine 2.36mg 1.579mg 0%
Methionine 0.76mg 0.509mg 0%
Phenylalanine 1.003mg 0.671mg 0%
Valine 1.324mg 0.886mg 0%
Histidine 0.756mg 0.506mg 0%
Omega-3 - EPA 0.323g 0.867g N/A
Omega-3 - DHA 0.665g 0.92g N/A
Omega-3 - DPA 0.079g 0.216g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 5% 63% 6%
Protein: 25.69 g
Fats: 5.44 g
Carbs: 0 g
Water: 62.64 g
Other: 6.23 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 ProteinProtein +49.4%
Contains more OtherOther +1732.4%
Contains more FatsFats +260.7%
~equal in Carbs ~0g
~equal in Water ~62.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 48% 28%
Saturated fat: Sat. Fat 1.172 g
Monounsaturated fat: Mono. Fat 2.297 g
Polyunsaturated fat: Poly. Fat 1.358 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 -71.4%
Contains more Mono. FatMonounsaturated fat +349.6%
Contains more Poly. FatPolyunsaturated fat +92.8%

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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. Bluefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174229/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.