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 A RAE.
- 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.
Contains
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Phosphorus
+43.7%
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Calcium
+80%
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Iron
+613%
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Magnesium
+222.7%
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Potassium
+133%
Contains
less
Sodium
-80.2%
Contains
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Copper
+21.7%
Contains
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Manganese
+11.8%
Contains
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Selenium
+43.6%
Equal in Zinc - 0.41
Contains
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Phosphorus
+43.7%
Contains
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Calcium
+80%
Contains
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Iron
+613%
Contains
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Magnesium
+222.7%
Contains
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Potassium
+133%
Contains
less
Sodium
-80.2%
Contains
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Copper
+21.7%
Contains
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Manganese
+11.8%
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Selenium
+43.6%
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.
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Contains
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Vitamin A
+813.5%
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Vitamin B1
+369.2%
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Vitamin B2
+360%
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Vitamin B3
+301.3%
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Vitamin B5
+281.1%
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Vitamin B6
+200.9%
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Folate
+183.3%
Equal in Vitamin B12 - 1.44
Contains
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Vitamin A
+813.5%
Contains
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Vitamin B1
+369.2%
Contains
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Vitamin B2
+360%
Contains
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Vitamin B3
+301.3%
Contains
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Vitamin B5
+281.1%
Contains
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Vitamin B6
+200.9%
Contains
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Folate
+183.3%
Equal in Vitamin B12 - 1.44
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+29.1%
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Other
+276.5%
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Protein
+12.8%
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Fats
+727.8%
Contains
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Water
+29.1%
Contains
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Other
+276.5%
Contains
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Protein
+12.8%
Contains
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Fats
+727.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-86.8%
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Monounsaturated Fat
+1472%
Contains
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Polyunsaturated fat
+470.4%
Contains
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Saturated Fat
-86.8%
Contains
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Monounsaturated Fat
+1472%
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Polyunsaturated fat
+470.4%
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 Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 15.24g | 17.19g |
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| Fats | 2.37g | 19.62g |
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| Calories | 86kcal | 250kcal |
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| Calcium | 25mg | 45mg |
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| Iron | 0.23mg | 1.64mg |
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| Magnesium | 22mg | 71mg |
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| Phosphorus | 309mg | 215mg |
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| Potassium | 197mg | 459mg |
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| Sodium | 363mg | 72mg |
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| Zinc | 0.39mg | 0.41mg |
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| Copper | 0.023mg | 0.028mg |
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| Manganese | 0.017mg | 0.019mg |
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| Selenium | 32.6µg | 46.8µg |
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| Vitamin A | 37IU | 338IU |
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| Vitamin A RAE | 12µg | 102µg |
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| Vitamin E | 0.77mg |
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| Vitamin D | 139IU |
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| Vitamin D | 3.5µg |
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| Vitamin B1 | 0.026mg | 0.122mg |
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| Vitamin B2 | 0.025mg | 0.115mg |
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| Vitamin B3 | 1.278mg | 5.128mg |
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| Vitamin B5 | 0.227mg | 0.865mg |
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| Vitamin B6 | 0.115mg | 0.346mg |
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| Folate | 6µg | 17µg |
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| Vitamin B12 | 1.31µg | 1.44µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.197mg | 0.193mg |
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| Threonine | 0.719mg | 0.754mg |
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| Isoleucine | 0.754mg | 0.792mg |
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| Leucine | 1.335mg | 1.397mg |
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| Lysine | 1.561mg | 1.579mg |
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| Methionine | 0.56mg | 0.509mg |
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| Phenylalanine | 0.624mg | 0.671mg |
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| Valine | 0.8mg | 0.886mg |
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| Histidine | 0.374mg | 0.506mg |
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| Cholesterol | 56mg | 63mg |
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| Trans Fat | 0.014g |
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| Saturated Fat | 0.542g | 4.099g |
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| Omega-3 - DHA | 0.132g | 0.92g |
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| Omega-3 - EPA | 0.168g | 0.867g |
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| Omega-3 - DPA | 0.034g | 0.216g |
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| Monounsaturated Fat | 0.657g | 10.328g |
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| Polyunsaturated fat | 0.459g | 2.618g |
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| Omega-6 - Eicosadienoic acid | 0.006g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
31%
41%
Minerals Daily Need Coverage Score
43%
55%
Comparison summary
Which food is lower in Sugar?
Sablefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sablefish contains less Sodium (difference - 291mg)
Which food is richer in minerals?
Sablefish is relatively richer in minerals
Which food is richer in vitamins?
Sablefish is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Flatfish is lower in Saturated Fat (difference - 3.557g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)