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  6. Mackerel vs. Sablefish

Mackerel vs. Sablefish — In-Depth Nutrition Comparison

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A recap on the differences between mackerel and sablefish

  • Mackerel is higher than sablefish in vitamin B12, vitamin B2, vitamin B3, phosphorus, vitamin B6, selenium, copper, and magnesium.
  • Mackerel covers your daily vitamin B12 needs 732% more than sablefish.
  • Mackerel contains 4 times more vitamin B2 than sablefish. While mackerel contains 0.412mg of vitamin B2, sablefish contains only 0.115mg.

Food varieties used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Fish, sablefish, cooked, dry heat.

Infographic

Mackerel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 14% 41% 62% 9.3% 11% 92% 9.4% 2.5% 255%
Contains more MagnesiumMagnesium +36.6%
Contains more CopperCopper +235.7%
Contains more ZincZinc +129.3%
Contains more PhosphorusPhosphorus +29.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +14.5%
Contains less SodiumSodium -13.3%
~equal in Iron ~1.64mg
~equal in Manganese ~0.019mg
~equal in Selenium ~46.8µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 34% 0% 0% 31% 27% 96% 52% 80% 180% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +30.3%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +33.6%
Contains more Vitamin B5Vitamin B5 +14.5%
Contains more Vitamin B6Vitamin B6 +32.9%
Contains more Vitamin B12Vitamin B12 +1219.4%
Contains more Vitamin AVitamin A +88.9%
Contains more FolateFolate +750%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mackerel Sablefish DV% diff.
Vitamin B12 19µg 1.44µg 732%
Vitamin B2 0.412mg 0.115mg 23%
Protein 23.85g 17.19g 13%
Vitamin B3 6.85mg 5.128mg 11%
Polyunsaturated fat 4.3g 2.618g 11%
Selenium 51.6µg 46.8µg 9%
Vitamin B6 0.46mg 0.346mg 9%
Phosphorus 278mg 215mg 9%
Monounsaturated fat 7.006g 10.328g 8%
Copper 0.094mg 0.028mg 7%
Magnesium 97mg 71mg 6%
Vitamin A 54µg 102µg 5%
Zinc 0.94mg 0.41mg 5%
Folate 2µg 17µg 4%
Cholesterol 75mg 63mg 4%
Calcium 15mg 45mg 3%
Vitamin B1 0.159mg 0.122mg 3%
Fats 17.81g 19.62g 3%
Vitamin B5 0.99mg 0.865mg 3%
Potassium 401mg 459mg 2%
Calories 262kcal 250kcal 1%
Iron 1.57mg 1.64mg 1%
Vitamin C 0.4mg 0mg 0%
Sodium 83mg 72mg 0%
Manganese 0.02mg 0.019mg 0%
Saturated fat 4.176g 4.099g 0%
Tryptophan 0.267mg 0.193mg 0%
Threonine 1.045mg 0.754mg 0%
Isoleucine 1.099mg 0.792mg 0%
Leucine 1.938mg 1.397mg 0%
Lysine 2.19mg 1.579mg 0%
Methionine 0.706mg 0.509mg 0%
Phenylalanine 0.931mg 0.671mg 0%
Valine 1.228mg 0.886mg 0%
Histidine 0.702mg 0.506mg 0%
Omega-3 - EPA 0.504g 0.867g N/A
Omega-3 - DHA 0.699g 0.92g N/A
Omega-3 - DPA 0.106g 0.216g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more ProteinProtein +38.7%
Contains more OtherOther +1391.2%
Contains more FatsFats +10.2%
Contains more WaterWater +18%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
24% 61% 15%
Saturated fat: Sat. Fat 4.099 g
Monounsaturated fat: Mono. Fat 10.328 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Poly. FatPolyunsaturated fat +64.2%
Contains more Mono. FatMonounsaturated fat +47.4%
~equal in Saturated fat ~4.099g

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.