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  6. Flatfish vs. Sablefish

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.

Infographic

Flatfish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
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 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.
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% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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 Flatfish Sablefish DV% diff.
Fats 2.37g 19.62g 27%
Selenium 32.6µg 46.8µg 26%
Monounsaturated fat 0.657g 10.328g 24%
Vitamin B3 1.278mg 5.128mg 24%
Vitamin B6 0.115mg 0.346mg 18%
Vitamin D 3.5µg 18%
Iron 0.23mg 1.64mg 18%
Vitamin D 139IU 17%
Saturated fat 0.542g 4.099g 16%
Choline 79.9mg 15%
Polyunsaturated fat 0.459g 2.618g 14%
Vitamin B5 0.227mg 0.865mg 13%
Phosphorus 309mg 215mg 13%
Sodium 363mg 72mg 13%
Magnesium 22mg 71mg 12%
Vitamin A 12µg 102µg 10%
Vitamin B1 0.026mg 0.122mg 8%
Calories 86kcal 250kcal 8%
Potassium 197mg 459mg 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%
Calcium 25mg 45mg 2%
Cholesterol 56mg 63mg 2%
Copper 0.023mg 0.028mg 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 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 WaterWater +29.1%
Contains more OtherOther +276.5%
Contains more ProteinProtein +12.8%
Contains more FatsFats +727.8%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 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 -86.8%
Contains more Mono. FatMonounsaturated fat +1472%
Contains more Poly. FatPolyunsaturated fat +470.4%

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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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.