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, magnesium, potassium, and vitamin A.
Daily need coverage for saturated fat for 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.

Cod

Sablefish

Contains more CopperCopper	+28.6%
Contains more ZincZinc	+41.5%

Contains more MagnesiumMagnesium	+69%
Contains more CalciumCalcium	+221.4%
Contains more PotassiumPotassium	+88.1%
Contains more IronIron	+234.7%
Contains more PhosphorusPhosphorus	+55.8%
Contains more SeleniumSelenium	+24.5%

~equal in Sodium ~72mg

~equal in Manganese ~0.019mg

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.

Cod

Sablefish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+628.6%
Contains more Vitamin B1Vitamin B1	+38.6%
Contains more Vitamin B2Vitamin B2	+45.6%
Contains more Vitamin B3Vitamin B3	+104.1%
Contains more Vitamin B5Vitamin B5	+380.6%
Contains more Vitamin B6Vitamin B6	+22.3%
Contains more Vitamin B12Vitamin B12	+37.1%
Contains more FolateFolate	+112.5%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	0.86g	19.62g	29%
Monounsaturated fat	0.124g	10.328g	26%
Saturated fat	0.168g	4.099g	18%
Selenium	37.6µg	46.8µg	17%
Vitamin B3	2.513mg	5.128mg	16%
Vitamin B12	1.05µg	1.44µg	16%
Polyunsaturated fat	0.292g	2.618g	16%
Choline	83.7mg		15%
Iron	0.49mg	1.64mg	14%
Vitamin B5	0.18mg	0.865mg	14%
Protein	22.83g	17.19g	11%
Phosphorus	138mg	215mg	11%
Vitamin A	14µg	102µg	10%
Calories	105kcal	250kcal	7%
Magnesium	42mg	71mg	7%
Vitamin D*	46 IU		6%
Vitamin D	1.2µg		6%
Potassium	244mg	459mg	6%
Vitamin E	0.81mg		5%
Vitamin B6	0.283mg	0.346mg	5%
Cholesterol	55mg	63mg	3%
Calcium	14mg	45mg	3%
Vitamin B1	0.088mg	0.122mg	3%
Vitamin B2	0.079mg	0.115mg	3%
Zinc	0.58mg	0.41mg	2%
Folate	8µg	17µg	2%
Vitamin C	1mg	0mg	1%
Copper	0.036mg	0.028mg	1%
Protein per 100 calories	22g	6.9g	N/A
Calories per 10 g protein	46kcal	145kcal	N/A
Weight per 100 calories	95g	40g	N/A
Unsaturated / Saturated Fat ratio	2.5	3.2	N/A
Sodium	78mg	72mg	0%
Manganese	0.02mg	0.019mg	0%
Vitamin K	0.1µg		0%
Tryptophan	0.256mg	0.193mg	0%
Threonine	1.001mg	0.754mg	0%
Isoleucine	1.052mg	0.792mg	0%
Leucine	1.856mg	1.397mg	0%
Lysine	2.097mg	1.579mg	0%
Methionine	0.676mg	0.509mg	0%
Phenylalanine	0.891mg	0.671mg	0%
Valine	1.176mg	0.886mg	0%
Histidine	0.672mg	0.506mg	0%
Omega-3 - EPA	0.004g	0.867g	N/A
Omega-3 - DHA	0.154g	0.92g	N/A
Omega-3 - DPA	0.013g	0.216g	N/A