Mackerel vs. Sablefish — In-Depth Nutrition Comparison
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A recap on differences between Mackerel and Sablefish
- Mackerel is higher in Vitamin B12, Vitamin B2, Vitamin B3, Phosphorus, Vitamin B6, Selenium, Copper, and Magnesium, yet Sablefish is higher in Vitamin A RAE.
- 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.
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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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Magnesium
+36.6%
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Phosphorus
+29.3%
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Zinc
+129.3%
Contains
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Copper
+235.7%
Contains
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Selenium
+10.3%
Contains
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Calcium
+200%
Contains
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Potassium
+14.5%
Contains
less
Sodium
-13.3%
Equal in Iron - 1.64
Equal in Manganese - 0.019
Equal in Selenium - 46.8
Contains
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Magnesium
+36.6%
Contains
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Phosphorus
+29.3%
Contains
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Zinc
+129.3%
Contains
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Copper
+235.7%
Contains
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Selenium
+10.3%
Contains
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Calcium
+200%
Contains
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Potassium
+14.5%
Contains
less
Sodium
-13.3%
Equal in Iron - 1.64
Equal in Manganese - 0.019
Equal in Selenium - 46.8
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 B1
+30.3%
Contains
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Vitamin B2
+258.3%
Contains
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Vitamin B3
+33.6%
Contains
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Vitamin B5
+14.5%
Contains
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Vitamin B6
+32.9%
Contains
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Vitamin B12
+1219.4%
Contains
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Vitamin A
+87.8%
Contains
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Folate
+750%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+30.3%
Contains
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Vitamin B2
+258.3%
Contains
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Vitamin B3
+33.6%
Contains
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Vitamin B5
+14.5%
Contains
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Vitamin B6
+32.9%
Contains
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Vitamin B12
+1219.4%
Contains
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Vitamin A
+87.8%
Contains
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Folate
+750%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+38.7%
Contains
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Other
+1391.2%
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Fats
+10.2%
Contains
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Water
+18%
Contains
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Protein
+38.7%
Contains
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Other
+1391.2%
Contains
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Fats
+10.2%
Contains
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Water
+18%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+64.2%
Contains
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Monounsaturated Fat
+47.4%
Equal in Saturated Fat - 4.099
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Polyunsaturated fat
+64.2%
Contains
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Monounsaturated Fat
+47.4%
Equal in Saturated Fat - 4.099
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 Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 23.85g | 17.19g |
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| Fats | 17.81g | 19.62g |
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| Calories | 262kcal | 250kcal |
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| Calcium | 15mg | 45mg |
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| Iron | 1.57mg | 1.64mg |
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| Magnesium | 97mg | 71mg |
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| Phosphorus | 278mg | 215mg |
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| Potassium | 401mg | 459mg |
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| Sodium | 83mg | 72mg |
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| Zinc | 0.94mg | 0.41mg |
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| Copper | 0.094mg | 0.028mg |
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| Manganese | 0.02mg | 0.019mg |
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| Selenium | 51.6µg | 46.8µg |
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| Vitamin A | 180IU | 338IU |
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| Vitamin A RAE | 54µg | 102µg |
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| Vitamin C | 0.4mg | 0mg |
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| Vitamin B1 | 0.159mg | 0.122mg |
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| Vitamin B2 | 0.412mg | 0.115mg |
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| Vitamin B3 | 6.85mg | 5.128mg |
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| Vitamin B5 | 0.99mg | 0.865mg |
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| Vitamin B6 | 0.46mg | 0.346mg |
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| Folate | 2µg | 17µg |
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| Vitamin B12 | 19µg | 1.44µg |
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| Tryptophan | 0.267mg | 0.193mg |
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| Threonine | 1.045mg | 0.754mg |
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| Isoleucine | 1.099mg | 0.792mg |
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| Leucine | 1.938mg | 1.397mg |
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| Lysine | 2.19mg | 1.579mg |
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| Methionine | 0.706mg | 0.509mg |
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| Phenylalanine | 0.931mg | 0.671mg |
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| Valine | 1.228mg | 0.886mg |
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| Histidine | 0.702mg | 0.506mg |
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| Cholesterol | 75mg | 63mg |
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| Saturated Fat | 4.176g | 4.099g |
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| Omega-3 - DHA | 0.699g | 0.92g |
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| Omega-3 - EPA | 0.504g | 0.867g |
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| Omega-3 - DPA | 0.106g | 0.216g |
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| Monounsaturated Fat | 7.006g | 10.328g |
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| Polyunsaturated fat | 4.3g | 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
235%
41%
Minerals Daily Need Coverage Score
64%
55%
Comparison summary
Which food contains less Sodium?
Sablefish contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Sablefish is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Sablefish is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Sablefish is cheaper (difference - $7)
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)