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Butterfish vs. Sablefish — In-Depth Nutrition Comparison

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How are butterfish and sablefish different?

  • Butterfish is higher in vitamin B12, phosphorus, protein, vitamin B2, and zinc; however, sablefish is richer in fats, iron, magnesium, and vitamin A.
  • Daily need coverage for vitamin B12 for butterfish is 16% higher.
  • Butterfish contains 2 times more zinc than sablefish. While butterfish contains 0.99mg of zinc, sablefish contains only 0.41mg.
  • Sablefish has less cholesterol.

Fish, butterfish, cooked, dry heat and Fish, sablefish, cooked, dry heat are the varieties used in this article.

Infographic

Butterfish vs Sablefish infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 8.4% 42% 24% 23% 27% 132% 15% 2.5% 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 +146.4%
Contains more ZincZinc +141.5%
Contains more PhosphorusPhosphorus +43.3%
Contains more MagnesiumMagnesium +121.9%
Contains more CalciumCalcium +60.7%
Contains more IronIron +156.3%
Contains less SodiumSodium -36.8%
~equal in Potassium ~459mg
~equal in Manganese ~0.019mg
~equal in Selenium ~46.8µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 11% 0% 37% 44% 108% 52% 80% 229% 0% 13%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 34% 0% 31% 27% 96% 52% 80% 180% 0% 13%
Contains more Vitamin B1Vitamin B1 +19.7%
Contains more Vitamin B2Vitamin B2 +67%
Contains more Vitamin B3Vitamin B3 +12.5%
Contains more Vitamin B12Vitamin B12 +27.1%
Contains more Vitamin AVitamin A +209.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin B6 ~0.346mg
~equal in Vitamin K ~µg
~equal in Folate ~17µg

All nutrients comparison - raw data values

Nutrient Butterfish Sablefish DV% diff.
Monounsaturated fat 10.328g 26%
Saturated fat 4.099g 19%
Polyunsaturated fat 2.618g 17%
Vitamin B12 1.83µg 1.44µg 16%
Fats 10.28g 19.62g 14%
Iron 0.64mg 1.64mg 13%
Phosphorus 308mg 215mg 13%
Protein 22.15g 17.19g 10%
Magnesium 32mg 71mg 9%
Vitamin A 33µg 102µg 8%
Cholesterol 83mg 63mg 7%
Vitamin B2 0.192mg 0.115mg 6%
Copper 0.069mg 0.028mg 5%
Zinc 0.99mg 0.41mg 5%
Vitamin B3 5.769mg 5.128mg 4%
Calories 187kcal 250kcal 3%
Calcium 28mg 45mg 2%
Sodium 114mg 72mg 2%
Vitamin B1 0.146mg 0.122mg 2%
Potassium 481mg 459mg 1%
Protein per 100 calories 12g 6.9g N/A
Calories per 10 g protein 84kcal 145kcal N/A
Weight per 100 calories 53g 40g N/A
Unsaturated / Saturated Fat ratio 3.2 N/A
Manganese 0.019mg 0.019mg 0%
Selenium 46.8µg 46.8µg 0%
Vitamin B5 0.865mg 0.865mg 0%
Vitamin B6 0.346mg 0.346mg 0%
Folate 17µg 17µg 0%
Tryptophan 0.248mg 0.193mg 0%
Threonine 0.971mg 0.754mg 0%
Isoleucine 1.021mg 0.792mg 0%
Leucine 1.801mg 1.397mg 0%
Lysine 2.035mg 1.579mg 0%
Methionine 0.656mg 0.509mg 0%
Phenylalanine 0.865mg 0.671mg 0%
Valine 1.141mg 0.886mg 0%
Histidine 0.652mg 0.506mg 0%
Omega-3 (EPA) 0.867g N/A
Omega-3 (DHA) 0.92g N/A
Omega-3 (DPA) 0.216g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 10% 67%
Protein: 22.15 g
Fats: 10.28 g
Carbs: 0 g
Water: 66.83 g
Other: 0.74 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 +28.9%
Contains more FatsFats +90.9%
~equal in Carbs ~0g
~equal in Water ~62.85g

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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. Butterfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174231/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.