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  6. Chinook salmon vs. Sablefish

Chinook salmon vs. Sablefish — In-Depth Nutrition Comparison

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How are Chinook salmon and Sablefish different?

  • Chinook salmon is richer in Vitamin B12, Vitamin B3, Phosphorus, Magnesium, Vitamin B6, and Vitamin A RAE, while Sablefish is higher in Iron, and Vitamin B1.
  • Chinook salmon covers your daily need of Vitamin B12 60% more than Sablefish.
  • Chinook salmon contains 2 times more Folate than Sablefish. Chinook salmon contains 35µg of Folate, while Sablefish contains 17µg.
  • Sablefish is lower in Cholesterol.

Fish, salmon, chinook, cooked, dry heat and Fish, sablefish, cooked, dry heat types were used in this article.

Infographic

Chinook salmon 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.
Chinook salmon
Chinook salmon
6
:
2
Sablefish
Sablefish
Contains more Magnesium +71.8%
Contains more Phosphorus +72.6%
Contains less Sodium -16.7%
Contains more Zinc +36.6%
Contains more Copper +89.3%
Contains more Calcium +60.7%
Contains more Iron +80.2%
Equal in Potassium - 459
Equal in Manganese - 0.019
Equal in Selenium - 46.8
Chinook salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 35% 88% 159% 45% 8% 16% 18% 3% 256%
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Magnesium +71.8%
Contains more Phosphorus +72.6%
Contains less Sodium -16.7%
Contains more Zinc +36.6%
Contains more Copper +89.3%
Contains more Calcium +60.7%
Contains more Iron +80.2%
Equal in Potassium - 459
Equal in Manganese - 0.019
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.
Chinook salmon
Chinook salmon
7
:
1
Sablefish
Sablefish
Contains more Vitamin A +46.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +33.9%
Contains more Vitamin B3 +95.9%
Contains more Vitamin B6 +33.5%
Contains more Folate +105.9%
Contains more Vitamin B12 +99.3%
Contains more Vitamin B1 +177.3%
Equal in Vitamin B5 - 0.865
Chinook salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 0%
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 A +46.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +33.9%
Contains more Vitamin B3 +95.9%
Contains more Vitamin B6 +33.5%
Contains more Folate +105.9%
Contains more Vitamin B12 +99.3%
Contains more Vitamin B1 +177.3%
Equal in Vitamin B5 - 0.865

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinook salmon
Chinook salmon
2
:
2
Sablefish
Sablefish
Contains more Protein +49.6%
Contains more Fats +46.6%
Equal in Water - 62.85
Equal in Other - 0.34
Chinook salmon
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 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 Protein +49.6%
Contains more Fats +46.6%
Equal in Water - 62.85
Equal in Other - 0.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinook salmon
Chinook salmon
2
:
1
Sablefish
Sablefish
Contains less Saturated Fat -21.6%
Contains more Monounsaturated Fat +79.9%
Equal in Polyunsaturated fat - 2.618
Chinook salmon
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -21.6%
Contains more Monounsaturated Fat +79.9%
Equal in Polyunsaturated fat - 2.618

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinook salmon Sablefish Opinion
Protein 25.72g 17.19g Chinook salmon
Fats 13.38g 19.62g Sablefish
Calories 231kcal 250kcal Sablefish
Calcium 28mg 45mg Sablefish
Iron 0.91mg 1.64mg Sablefish
Magnesium 122mg 71mg Chinook salmon
Phosphorus 371mg 215mg Chinook salmon
Potassium 505mg 459mg Chinook salmon
Sodium 60mg 72mg Chinook salmon
Zinc 0.56mg 0.41mg Chinook salmon
Copper 0.053mg 0.028mg Chinook salmon
Manganese 0.019mg 0.019mg
Selenium 46.8µg 46.8µg
Vitamin A 496IU 338IU Chinook salmon
Vitamin A RAE 149µg 102µg Chinook salmon
Vitamin C 4.1mg 0mg Chinook salmon
Vitamin B1 0.044mg 0.122mg Sablefish
Vitamin B2 0.154mg 0.115mg Chinook salmon
Vitamin B3 10.045mg 5.128mg Chinook salmon
Vitamin B5 0.865mg 0.865mg
Vitamin B6 0.462mg 0.346mg Chinook salmon
Folate 35µg 17µg Chinook salmon
Vitamin B12 2.87µg 1.44µg Chinook salmon
Tryptophan 0.288mg 0.193mg Chinook salmon
Threonine 1.127mg 0.754mg Chinook salmon
Isoleucine 1.185mg 0.792mg Chinook salmon
Leucine 2.09mg 1.397mg Chinook salmon
Lysine 2.362mg 1.579mg Chinook salmon
Methionine 0.761mg 0.509mg Chinook salmon
Phenylalanine 1.004mg 0.671mg Chinook salmon
Valine 1.325mg 0.886mg Chinook salmon
Histidine 0.757mg 0.506mg Chinook salmon
Cholesterol 85mg 63mg Sablefish
Saturated Fat 3.214g 4.099g Chinook salmon
Omega-3 - DHA 0.727g 0.92g Sablefish
Omega-3 - EPA 1.01g 0.867g Chinook salmon
Omega-3 - DPA 0.296g 0.216g Chinook salmon
Monounsaturated Fat 5.742g 10.328g Sablefish
Polyunsaturated fat 2.662g 2.618g Chinook salmon

Which food is preferable for your diet?

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

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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
68%
Chinook salmon
41%
Sablefish
Minerals Daily Need Coverage Score
63%
Chinook salmon
55%
Sablefish

Comparison summary

Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 22mg)
Which food is cheaper?
Sablefish
Sablefish is cheaper (difference - $15)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Chinook salmon
Chinook salmon is lower in Saturated Fat (difference - 0.885g)
Which food is richer in vitamins?
Chinook salmon
Chinook salmon is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.