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.
- 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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Poly. FatPolyunsaturated fat | +64.2% |
| Contains more Mono. FatMonounsaturated fat | +47.4% |
~equal in
Saturated fat
~4.099g
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 Cholesterol |
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| Lower in Sodium |
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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 | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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%
39%
Minerals Daily Need Coverage Score
64%
55%
Comparison summary
Which food is lower in Cholesterol?
Sablefish is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Sablefish contains less Sodium (difference - 11mg)
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)