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  6. Salmon vs. Sablefish

Salmon vs. Sablefish — In-Depth Nutrition Comparison

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A recap on differences between Salmon and Sablefish

  • Salmon is higher in Vitamin B12, Vitamin B6, Vitamin B3, Vitamin B1, Vitamin B5, and Phosphorus, yet Sablefish is higher in Iron, Selenium, and Magnesium.
  • Salmon covers your daily Vitamin B12 needs 57% more than Sablefish.
  • Salmon contains 3 times more Vitamin B1 than Sablefish. While Salmon contains 0.34mg of Vitamin B1, Sablefish contains only 0.122mg.
  • The amount of Saturated Fat in Salmon is lower.

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

Infographic

Salmon 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.
Salmon
Salmon
4
:
6
Sablefish
Sablefish
Contains more Phosphorus +17.2%
Contains less Sodium -15.3%
Contains more Copper +75%
Contains more Calcium +200%
Contains more Iron +382.4%
Contains more Magnesium +136.7%
Contains more Potassium +19.5%
Contains more Manganese +18.8%
Contains more Selenium +13%
Equal in Zinc - 0.41
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Phosphorus +17.2%
Contains less Sodium -15.3%
Contains more Copper +75%
Contains more Calcium +200%
Contains more Iron +382.4%
Contains more Magnesium +136.7%
Contains more Potassium +19.5%
Contains more Manganese +18.8%
Contains more Selenium +13%
Equal in Zinc - 0.41

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.
Salmon
Salmon
11
:
1
Sablefish
Sablefish
Contains more Vitamin C +∞%
Contains more Vitamin B1 +178.7%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B3 +56.9%
Contains more Vitamin B5 +70.5%
Contains more Vitamin B6 +87%
Contains more Folate +100%
Contains more Vitamin B12 +94.4%
Contains more Vitamin A +47%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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 C +∞%
Contains more Vitamin B1 +178.7%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B3 +56.9%
Contains more Vitamin B5 +70.5%
Contains more Vitamin B6 +87%
Contains more Folate +100%
Contains more Vitamin B12 +94.4%
Contains more Vitamin A +47%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
:
1
Sablefish
Sablefish
Contains more Protein +28.6%
Contains more Other +135.3%
Contains more Fats +58.9%
Equal in Water - 62.85
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 Protein +28.6%
Contains more Other +135.3%
Contains more Fats +58.9%
Equal in Water - 62.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Sablefish
Sablefish
Contains less Saturated Fat -41.5%
Contains more Polyunsaturated fat +73.9%
Contains more Monounsaturated Fat +147%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -41.5%
Contains more Polyunsaturated fat +73.9%
Contains more Monounsaturated Fat +147%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Sablefish Opinion
Protein 22.1g 17.19g Salmon
Fats 12.35g 19.62g Sablefish
Calories 206kcal 250kcal Sablefish
Calcium 15mg 45mg Sablefish
Iron 0.34mg 1.64mg Sablefish
Magnesium 30mg 71mg Sablefish
Phosphorus 252mg 215mg Salmon
Potassium 384mg 459mg Sablefish
Sodium 61mg 72mg Salmon
Zinc 0.43mg 0.41mg Salmon
Copper 0.049mg 0.028mg Salmon
Manganese 0.016mg 0.019mg Sablefish
Selenium 41.4µg 46.8µg Sablefish
Vitamin A 230IU 338IU Sablefish
Vitamin A RAE 69µg 102µg Sablefish
Vitamin E 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.122mg Salmon
Vitamin B2 0.135mg 0.115mg Salmon
Vitamin B3 8.045mg 5.128mg Salmon
Vitamin B5 1.475mg 0.865mg Salmon
Vitamin B6 0.647mg 0.346mg Salmon
Folate 34µg 17µg Salmon
Vitamin B12 2.8µg 1.44µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg 0.193mg Salmon
Threonine 0.969mg 0.754mg Salmon
Isoleucine 1.018mg 0.792mg Salmon
Leucine 1.796mg 1.397mg Salmon
Lysine 2.03mg 1.579mg Salmon
Methionine 0.654mg 0.509mg Salmon
Phenylalanine 0.863mg 0.671mg Salmon
Valine 1.139mg 0.886mg Salmon
Histidine 0.651mg 0.506mg Salmon
Cholesterol 63mg 63mg
Saturated Fat 2.397g 4.099g Salmon
Omega-3 - DHA 1.457g 0.92g Salmon
Omega-3 - EPA 0.69g 0.867g Sablefish
Omega-3 - DPA 0.17g 0.216g Sablefish
Monounsaturated Fat 4.181g 10.328g Sablefish
Polyunsaturated fat 4.553g 2.618g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon 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
110%
Salmon
41%
Sablefish
Minerals Daily Need Coverage Score
44%
Salmon
55%
Sablefish

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 1.702g)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Sugar?
Sablefish
Sablefish is lower in Sugar (difference - 0g)
Which food is cheaper?
Sablefish
Sablefish is cheaper (difference - $13)
Which food is richer in minerals?
Sablefish
Sablefish is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (63 mg)
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.