Cod vs. Sablefish — In-Depth Nutrition Comparison
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The main differences between Cod and Sablefish
- Sablefish is richer than Cod in Selenium, Vitamin B3, Vitamin B12, Iron, Vitamin B5, Phosphorus, Vitamin A RAE, Magnesium, and Potassium.
- Daily need coverage for Saturated Fat from Sablefish is 20% higher.
- Cod contains less Saturated Fat.
Food types used in this article are Fish, cod, Atlantic, cooked, dry heat and Fish, sablefish, cooked, dry heat.
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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.
Contains
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Zinc
+41.5%
Contains
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Copper
+28.6%
Contains
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Calcium
+221.4%
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Iron
+234.7%
Contains
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Magnesium
+69%
Contains
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Phosphorus
+55.8%
Contains
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Potassium
+88.1%
Contains
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Selenium
+24.5%
Equal in Sodium - 72
Equal in Manganese - 0.019
Contains
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Zinc
+41.5%
Contains
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Copper
+28.6%
Contains
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Calcium
+221.4%
Contains
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Iron
+234.7%
Contains
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Magnesium
+69%
Contains
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Phosphorus
+55.8%
Contains
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Potassium
+88.1%
Contains
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Selenium
+24.5%
Equal in Sodium - 72
Equal in Manganese - 0.019
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.
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Contains
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Vitamin C
+∞%
Contains
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Vitamin A
+619.1%
Contains
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Vitamin B1
+38.6%
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Vitamin B2
+45.6%
Contains
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Vitamin B3
+104.1%
Contains
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Vitamin B5
+380.6%
Contains
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Vitamin B6
+22.3%
Contains
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Folate
+112.5%
Contains
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Vitamin B12
+37.1%
Contains
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Vitamin C
+∞%
Contains
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Vitamin A
+619.1%
Contains
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Vitamin B1
+38.6%
Contains
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Vitamin B2
+45.6%
Contains
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Vitamin B3
+104.1%
Contains
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Vitamin B5
+380.6%
Contains
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Vitamin B6
+22.3%
Contains
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Folate
+112.5%
Contains
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Vitamin B12
+37.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+32.8%
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Water
+20.8%
Contains
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Other
+14.7%
Contains
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Fats
+2181.4%
Contains
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Protein
+32.8%
Contains
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Water
+20.8%
Contains
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Other
+14.7%
Contains
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Fats
+2181.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-95.9%
Contains
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Monounsaturated Fat
+8229%
Contains
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Polyunsaturated fat
+796.6%
Contains
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Saturated Fat
-95.9%
Contains
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Monounsaturated Fat
+8229%
Contains
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Polyunsaturated fat
+796.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 22.83g | 17.19g |
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| Fats | 0.86g | 19.62g |
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| Calories | 105kcal | 250kcal |
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| Calcium | 14mg | 45mg |
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| Iron | 0.49mg | 1.64mg |
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| Magnesium | 42mg | 71mg |
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| Phosphorus | 138mg | 215mg |
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| Potassium | 244mg | 459mg |
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| Sodium | 78mg | 72mg |
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| Zinc | 0.58mg | 0.41mg |
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| Copper | 0.036mg | 0.028mg |
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| Manganese | 0.02mg | 0.019mg |
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| Selenium | 37.6µg | 46.8µg |
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| Vitamin A | 47IU | 338IU |
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| Vitamin A RAE | 14µg | 102µg |
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| Vitamin E | 0.81mg |
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| Vitamin D | 46IU |
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| Vitamin D | 1.2µg |
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| Vitamin C | 1mg | 0mg |
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| Vitamin B1 | 0.088mg | 0.122mg |
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| Vitamin B2 | 0.079mg | 0.115mg |
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| Vitamin B3 | 2.513mg | 5.128mg |
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| Vitamin B5 | 0.18mg | 0.865mg |
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| Vitamin B6 | 0.283mg | 0.346mg |
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| Folate | 8µg | 17µg |
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| Vitamin B12 | 1.05µg | 1.44µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.256mg | 0.193mg |
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| Threonine | 1.001mg | 0.754mg |
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| Isoleucine | 1.052mg | 0.792mg |
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| Leucine | 1.856mg | 1.397mg |
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| Lysine | 2.097mg | 1.579mg |
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| Methionine | 0.676mg | 0.509mg |
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| Phenylalanine | 0.891mg | 0.671mg |
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| Valine | 1.176mg | 0.886mg |
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| Histidine | 0.672mg | 0.506mg |
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| Cholesterol | 55mg | 63mg |
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| Saturated Fat | 0.168g | 4.099g |
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| Omega-3 - DHA | 0.154g | 0.92g |
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| Omega-3 - EPA | 0.004g | 0.867g |
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| Omega-3 - DPA | 0.013g | 0.216g |
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| Monounsaturated Fat | 0.124g | 10.328g |
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| Polyunsaturated fat | 0.292g | 2.618g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
30%
41%
Minerals Daily Need Coverage Score
38%
55%
Comparison summary
Which food is lower in Sugar?
Sablefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sablefish contains less Sodium (difference - 6mg)
Which food is cheaper?
Sablefish is cheaper (difference - $1.3)
Which food is richer in vitamins?
Sablefish is relatively richer in vitamins
Which food is lower in Cholesterol?
Cod is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Cod is lower in Saturated Fat (difference - 3.931g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.