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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.

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.
Contains more Magnesium +36.6%
Contains more Phosphorus +29.3%
Contains more Zinc +129.3%
Contains more Copper +235.7%
Contains more Selenium +10.3%
Contains more Calcium +200%
Contains more Potassium +14.5%
Contains less Sodium -13.3%
Equal in Iron - 1.64
Equal in Manganese - 0.019
Equal in Selenium - 46.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Magnesium +36.6%
Contains more Phosphorus +29.3%
Contains more Zinc +129.3%
Contains more Copper +235.7%
Contains more Selenium +10.3%
Contains more Calcium +200%
Contains more 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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.3%
Contains more Vitamin B2 +258.3%
Contains more Vitamin B3 +33.6%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +32.9%
Contains more Vitamin B12 +1219.4%
Contains more Vitamin A +87.8%
Contains more Folate +750%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.3%
Contains more Vitamin B2 +258.3%
Contains more Vitamin B3 +33.6%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +32.9%
Contains more Vitamin B12 +1219.4%
Contains more Vitamin A +87.8%
Contains more Folate +750%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +38.7%
Contains more Other +1391.2%
Contains more Fats +10.2%
Contains more Water +18%
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 Protein +38.7%
Contains more Other +1391.2%
Contains more Fats +10.2%
Contains more Water +18%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +64.2%
Contains more Monounsaturated Fat +47.4%
Equal in Saturated Fat - 4.099
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains more Polyunsaturated fat +64.2%
Contains more 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.
Mackerel Sablefish
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Mackerel Sablefish Opinion
Protein 23.85g 17.19g Mackerel
Fats 17.81g 19.62g Sablefish
Calories 262kcal 250kcal Mackerel
Calcium 15mg 45mg Sablefish
Iron 1.57mg 1.64mg Sablefish
Magnesium 97mg 71mg Mackerel
Phosphorus 278mg 215mg Mackerel
Potassium 401mg 459mg Sablefish
Sodium 83mg 72mg Sablefish
Zinc 0.94mg 0.41mg Mackerel
Copper 0.094mg 0.028mg Mackerel
Manganese 0.02mg 0.019mg Mackerel
Selenium 51.6µg 46.8µg Mackerel
Vitamin A 180IU 338IU Sablefish
Vitamin A RAE 54µg 102µg Sablefish
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.122mg Mackerel
Vitamin B2 0.412mg 0.115mg Mackerel
Vitamin B3 6.85mg 5.128mg Mackerel
Vitamin B5 0.99mg 0.865mg Mackerel
Vitamin B6 0.46mg 0.346mg Mackerel
Folate 2µg 17µg Sablefish
Vitamin B12 19µg 1.44µg Mackerel
Tryptophan 0.267mg 0.193mg Mackerel
Threonine 1.045mg 0.754mg Mackerel
Isoleucine 1.099mg 0.792mg Mackerel
Leucine 1.938mg 1.397mg Mackerel
Lysine 2.19mg 1.579mg Mackerel
Methionine 0.706mg 0.509mg Mackerel
Phenylalanine 0.931mg 0.671mg Mackerel
Valine 1.228mg 0.886mg Mackerel
Histidine 0.702mg 0.506mg Mackerel
Cholesterol 75mg 63mg Sablefish
Saturated Fat 4.176g 4.099g Sablefish
Omega-3 - DHA 0.699g 0.92g Sablefish
Omega-3 - EPA 0.504g 0.867g Sablefish
Omega-3 - DPA 0.106g 0.216g Sablefish
Monounsaturated Fat 7.006g 10.328g Sablefish
Polyunsaturated fat 4.3g 2.618g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Sablefish
Low Fats diet ok
Low Carbs diet Equal
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
217%
Mackerel
38%
Sablefish
Minerals Daily Need Coverage Score
64%
Mackerel
55%
Sablefish

Comparison summary

Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Sablefish
Sablefish is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Sablefish
Sablefish is cheaper (difference - $7)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
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)

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.