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.
| 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% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| 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% |
| Polyunsaturated fat | 0.292g | 2.618g | 16% |
| Vitamin B12 | 1.05µg | 1.44µg | 16% |
| Choline | 83.7mg | 15% | |
| Vitamin B5 | 0.18mg | 0.865mg | 14% |
| Iron | 0.49mg | 1.64mg | 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 | 46IU | 6% | |
| Vitamin D | 1.2µg | 6% | |
| Potassium | 244mg | 459mg | 6% |
| Vitamin E | 0.81mg | 5% | |
| Vitamin B6 | 0.283mg | 0.346mg | 5% |
| Vitamin B1 | 0.088mg | 0.122mg | 3% |
| Vitamin B2 | 0.079mg | 0.115mg | 3% |
| Calcium | 14mg | 45mg | 3% |
| Cholesterol | 55mg | 63mg | 3% |
| Zinc | 0.58mg | 0.41mg | 2% |
| Folate | 8µg | 17µg | 2% |
| Vitamin C | 1mg | 0mg | 1% |
| Copper | 0.036mg | 0.028mg | 1% |
| 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +32.8% |
| Contains more WaterWater | +20.8% |
| Contains more OtherOther | +14.7% |
| Contains more FatsFats | +2181.4% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.9% |
| Contains more Mono. FatMonounsaturated fat | +8229% |
| Contains more Poly. FatPolyunsaturated fat | +796.6% |
