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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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
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 CopperCopper +75%
Contains more PhosphorusPhosphorus +17.2%
Contains less SodiumSodium -15.3%
Contains more MagnesiumMagnesium +136.7%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +19.5%
Contains more IronIron +382.4%
Contains more ManganeseManganese +18.8%
Contains more SeleniumSelenium +13%
~equal in Zinc ~0.41mg

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
12
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 12% 23% 23% 197% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +178.7%
Contains more Vitamin B2Vitamin B2 +17.4%
Contains more Vitamin B3Vitamin B3 +56.9%
Contains more Vitamin B5Vitamin B5 +70.5%
Contains more Vitamin B6Vitamin B6 +87%
Contains more Vitamin B12Vitamin B12 +94.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +47.8%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 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 less Sat. FatSaturated fat -41.5%
Contains more Poly. FatPolyunsaturated fat +73.9%
Contains more Mono. FatMonounsaturated 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 DV% diff.
Vitamin D 13.1µg 66%
Vitamin D 526IU 66%
Vitamin B12 2.8µg 1.44µg 57%
Vitamin B6 0.647mg 0.346mg 23%
Vitamin B3 8.045mg 5.128mg 18%
Vitamin B1 0.34mg 0.122mg 18%
Iron 0.34mg 1.64mg 16%
Choline 90.5mg 16%
Monounsaturated fat 4.181g 10.328g 15%
Polyunsaturated fat 4.553g 2.618g 13%
Vitamin B5 1.475mg 0.865mg 12%
Fats 12.35g 19.62g 11%
Magnesium 30mg 71mg 10%
Selenium 41.4µg 46.8µg 10%
Protein 22.1g 17.19g 10%
Saturated fat 2.397g 4.099g 8%
Vitamin E 1.14mg 8%
Phosphorus 252mg 215mg 5%
Folate 34µg 17µg 4%
Vitamin A 69µg 102µg 4%
Vitamin C 3.7mg 0mg 4%
Calcium 15mg 45mg 3%
Calories 206kcal 250kcal 2%
Vitamin B2 0.135mg 0.115mg 2%
Copper 0.049mg 0.028mg 2%
Potassium 384mg 459mg 2%
Cholesterol 63mg 63mg 0%
Zinc 0.43mg 0.41mg 0%
Sodium 61mg 72mg 0%
Manganese 0.016mg 0.019mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.248mg 0.193mg 0%
Threonine 0.969mg 0.754mg 0%
Isoleucine 1.018mg 0.792mg 0%
Leucine 1.796mg 1.397mg 0%
Lysine 2.03mg 1.579mg 0%
Methionine 0.654mg 0.509mg 0%
Phenylalanine 0.863mg 0.671mg 0%
Valine 1.139mg 0.886mg 0%
Histidine 0.651mg 0.506mg 0%
Omega-3 - EPA 0.69g 0.867g N/A
Omega-3 - DHA 1.457g 0.92g N/A
Omega-3 - DPA 0.17g 0.216g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Sablefish
Low Calories diet ok
Low Fats diet ok
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
91%
Salmon
39%
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.