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  6. Croaker vs. Sablefish

Croaker vs. Sablefish — In-Depth Nutrition Comparison

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How are Croaker and Sablefish different?

  • Croaker is higher in Vitamin B12, however, Sablefish is richer in Selenium, Iron, Vitamin A RAE, Magnesium, Vitamin B6, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Croaker is 28% higher.
  • Croaker contains 5 times more Sodium than Sablefish. While Croaker contains 348mg of Sodium, Sablefish contains only 72mg.

Fish, croaker, Atlantic, cooked, breaded and fried and Fish, sablefish, cooked, dry heat are the varieties used in this article.

Infographic

Croaker 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.
Croaker
Croaker
4
:
6
Sablefish
Sablefish
Contains more Zinc +26.8%
Contains more Copper +132.1%
Contains more Manganese +321.1%
Contains more Calcium +40.6%
Contains more Iron +90.7%
Contains more Magnesium +69%
Contains more Potassium +35%
Contains less Sodium -79.3%
Contains more Selenium +20.6%
Equal in Phosphorus - 215
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Zinc +26.8%
Contains more Copper +132.1%
Contains more Manganese +321.1%
Contains more Calcium +40.6%
Contains more Iron +90.7%
Contains more Magnesium +69%
Contains more Potassium +35%
Contains less Sodium -79.3%
Contains more Selenium +20.6%
Equal in Phosphorus - 215

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.
Croaker
Croaker
3
:
5
Sablefish
Sablefish
Contains more Vitamin B2 +13%
Contains more Folate +100%
Contains more Vitamin B12 +45.8%
Contains more Vitamin A +350.7%
Contains more Vitamin B1 +35.6%
Contains more Vitamin B3 +19.3%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +33.1%
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 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 B2 +13%
Contains more Folate +100%
Contains more Vitamin B12 +45.8%
Contains more Vitamin A +350.7%
Contains more Vitamin B1 +35.6%
Contains more Vitamin B3 +19.3%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +33.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Croaker
Croaker
3
:
2
Sablefish
Sablefish
Contains more Carbs +∞%
Contains more Other +438.2%
Contains more Fats +54.9%
Equal in Protein - 17.19
Equal in Water - 62.85
Croaker
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 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 Carbs +∞%
Contains more Other +438.2%
Contains more Fats +54.9%
Equal in Protein - 17.19
Equal in Water - 62.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Croaker
Croaker
2
:
1
Sablefish
Sablefish
Contains less Saturated Fat -15.2%
Contains more Polyunsaturated fat +11.4%
Contains more Monounsaturated Fat +94.1%
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -15.2%
Contains more Polyunsaturated fat +11.4%
Contains more Monounsaturated Fat +94.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Croaker Sablefish Opinion
Net carbs 7.14g 0g Croaker
Protein 18.2g 17.19g Croaker
Fats 12.67g 19.62g Sablefish
Carbs 7.54g 0g Croaker
Calories 221kcal 250kcal Sablefish
Fiber 0.4g 0g Croaker
Calcium 32mg 45mg Sablefish
Iron 0.86mg 1.64mg Sablefish
Magnesium 42mg 71mg Sablefish
Phosphorus 217mg 215mg Croaker
Potassium 340mg 459mg Sablefish
Sodium 348mg 72mg Sablefish
Zinc 0.52mg 0.41mg Croaker
Copper 0.065mg 0.028mg Croaker
Manganese 0.08mg 0.019mg Croaker
Selenium 38.8µg 46.8µg Sablefish
Vitamin A 75IU 338IU Sablefish
Vitamin A RAE 23µg 102µg Sablefish
Vitamin B1 0.09mg 0.122mg Sablefish
Vitamin B2 0.13mg 0.115mg Croaker
Vitamin B3 4.3mg 5.128mg Sablefish
Vitamin B5 0.74mg 0.865mg Sablefish
Vitamin B6 0.26mg 0.346mg Sablefish
Folate 34µg 17µg Croaker
Vitamin B12 2.1µg 1.44µg Croaker
Tryptophan 0.208mg 0.193mg Croaker
Threonine 0.788mg 0.754mg Croaker
Isoleucine 0.847mg 0.792mg Croaker
Leucine 1.48mg 1.397mg Croaker
Lysine 1.571mg 1.579mg Sablefish
Methionine 0.525mg 0.509mg Croaker
Phenylalanine 0.742mg 0.671mg Croaker
Valine 0.947mg 0.886mg Croaker
Histidine 0.525mg 0.506mg Croaker
Cholesterol 84mg 63mg Sablefish
Saturated Fat 3.476g 4.099g Croaker
Omega-3 - DHA 0.089g 0.92g Sablefish
Omega-3 - EPA 0.113g 0.867g Sablefish
Omega-3 - DPA 0.079g 0.216g Sablefish
Monounsaturated Fat 5.32g 10.328g Sablefish
Polyunsaturated fat 2.917g 2.618g Croaker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Croaker Sablefish
Low Fats diet ok
Low Carbs diet ok
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
44%
Croaker
41%
Sablefish
Minerals Daily Need Coverage Score
50%
Croaker
55%
Sablefish

Comparison summary

Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 276mg)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Croaker
Croaker is lower in Saturated Fat (difference - 0.623g)
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 cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.