Flatfish vs. Sablefish — In-Depth Nutrition Comparison

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What are the differences between flatfish and sablefish?

Flatfish is higher in phosphorus; however, sablefish is richer in selenium, vitamin B3, vitamin B6, iron, vitamin B5, magnesium, and vitamin B1.
Sablefish's daily need coverage for selenium is 26% more.
Sablefish contains 5 times less sodium than flatfish. Flatfish contains 363mg of sodium, while sablefish contains 72mg.

We used Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, sablefish, cooked, dry heat types in this article.

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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.

Flatfish

Sablefish

Contains more PhosphorusPhosphorus

+43.7%

Contains more MagnesiumMagnesium	+222.7%
Contains more CalciumCalcium	+80%
Contains more PotassiumPotassium	+133%
Contains more IronIron	+613%
Contains more CopperCopper	+21.7%
Contains less SodiumSodium	-80.2%
Contains more ManganeseManganese	+11.8%
Contains more SeleniumSelenium	+43.6%

~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.

Flatfish

Sablefish

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+750%
Contains more Vitamin B1Vitamin B1	+369.2%
Contains more Vitamin B2Vitamin B2	+360%
Contains more Vitamin B3Vitamin B3	+301.3%
Contains more Vitamin B5Vitamin B5	+281.1%
Contains more Vitamin B6Vitamin B6	+200.9%
Contains more FolateFolate	+183.3%

~equal in Vitamin C ~0mg

~equal in Vitamin B12 ~1.44µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	2.37g	19.62g	27%
Selenium	32.6µg	46.8µg	26%
Vitamin B3	1.278mg	5.128mg	24%
Monounsaturated fat	0.657g	10.328g	24%
Vitamin D	3.5µg		18%
Iron	0.23mg	1.64mg	18%
Vitamin B6	0.115mg	0.346mg	18%
Vitamin D*	139 IU		17%
Saturated fat	0.542g	4.099g	16%
Choline	79.9mg		15%
Polyunsaturated fat	0.459g	2.618g	14%
Phosphorus	309mg	215mg	13%
Sodium	363mg	72mg	13%
Vitamin B5	0.227mg	0.865mg	13%
Magnesium	22mg	71mg	12%
Vitamin A	12µg	102µg	10%
Calories	86kcal	250kcal	8%
Potassium	197mg	459mg	8%
Vitamin B1	0.026mg	0.122mg	8%
Vitamin B2	0.025mg	0.115mg	7%
Vitamin E	0.77mg		5%
Vitamin B12	1.31µg	1.44µg	5%
Protein	15.24g	17.19g	4%
Folate	6µg	17µg	3%
Cholesterol	56mg	63mg	2%
Calcium	25mg	45mg	2%
Copper	0.023mg	0.028mg	1%
Protein per 100 calories	18g	6.9g	N/A
Calories per 10 g protein	56kcal	145kcal	N/A
Weight per 100 calories	116g	40g	N/A
Unsaturated / Saturated Fat ratio	2.1	3.2	N/A
Zinc	0.39mg	0.41mg	0%
Manganese	0.017mg	0.019mg	0%
Vitamin K	0.1µg		0%
Trans fat	0.014g		N/A
Tryptophan	0.197mg	0.193mg	0%
Threonine	0.719mg	0.754mg	0%
Isoleucine	0.754mg	0.792mg	0%
Leucine	1.335mg	1.397mg	0%
Lysine	1.561mg	1.579mg	0%
Methionine	0.56mg	0.509mg	0%
Phenylalanine	0.624mg	0.671mg	0%
Valine	0.8mg	0.886mg	0%
Histidine	0.374mg	0.506mg	0%
Omega-3 - EPA	0.168g	0.867g	N/A
Omega-3 - DHA	0.132g	0.92g	N/A
Omega-3 - DPA	0.034g	0.216g	N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A