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Haddock vs. Sablefish — In-Depth Nutrition Comparison

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Important differences between Haddock and Sablefish

  • Haddock has more Vitamin B12, and Phosphorus, however, Sablefish has more Selenium, Iron, Magnesium, Vitamin A RAE, Vitamin B1, and Vitamin B5.
  • Haddock's daily need coverage for Vitamin B12 is 29% more.
  • Haddock has 4 times more Sodium than Sablefish. Haddock has 261mg of Sodium, while Sablefish has 72mg.

The food varieties used in the comparison are Fish, haddock, cooked, dry heat and Fish, sablefish, cooked, dry heat.

Infographic

Haddock 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.
Contains more Phosphorus +29.3%
Contains more Calcium +221.4%
Contains more Iron +681%
Contains more Magnesium +173.1%
Contains more Potassium +30.8%
Contains less Sodium -72.4%
Contains more Manganese +46.2%
Contains more Selenium +47.6%
Equal in Zinc - 0.41
Equal in Copper - 0.028
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 8% 19% 120% 31% 35% 11% 9% 2% 173%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Phosphorus +29.3%
Contains more Calcium +221.4%
Contains more Iron +681%
Contains more Magnesium +173.1%
Contains more Potassium +30.8%
Contains less Sodium -72.4%
Contains more Manganese +46.2%
Contains more Selenium +47.6%
Equal in Zinc - 0.41
Equal in Copper - 0.028

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.
:
Contains more Vitamin B12 +47.9%
Contains more Vitamin A +445.2%
Contains more Vitamin B1 +430.4%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +24.5%
Contains more Vitamin B5 +75.1%
Contains more Folate +30.8%
Equal in Vitamin B6 - 0.346
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 11% 18% 0% 6% 16% 78% 30% 76% 10% 267% 44% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0% 0%
Contains more Vitamin B12 +47.9%
Contains more Vitamin A +445.2%
Contains more Vitamin B1 +430.4%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +24.5%
Contains more Vitamin B5 +75.1%
Contains more Folate +30.8%
Equal in Vitamin B6 - 0.346

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +16.3%
Contains more Water +26.7%
Contains more Fats +3467.3%
Equal in Other - 0.34
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 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 Protein +16.3%
Contains more Water +26.7%
Contains more Fats +3467.3%
Equal in Other - 0.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +13856.8%
Contains more Polyunsaturated fat +1183.3%
29% 19% 52%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.204 g
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +13856.8%
Contains more Polyunsaturated fat +1183.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Haddock Sablefish Opinion
Protein 19.99g 17.19g Haddock
Fats 0.55g 19.62g Sablefish
Calories 90kcal 250kcal Sablefish
Calcium 14mg 45mg Sablefish
Iron 0.21mg 1.64mg Sablefish
Magnesium 26mg 71mg Sablefish
Phosphorus 278mg 215mg Haddock
Potassium 351mg 459mg Sablefish
Sodium 261mg 72mg Sablefish
Zinc 0.4mg 0.41mg Sablefish
Copper 0.026mg 0.028mg Sablefish
Manganese 0.013mg 0.019mg Sablefish
Selenium 31.7µg 46.8µg Sablefish
Vitamin A 62IU 338IU Sablefish
Vitamin A RAE 21µg 102µg Sablefish
Vitamin E 0.55mg Haddock
Vitamin D 23IU Haddock
Vitamin D 0.6µg Haddock
Vitamin B1 0.023mg 0.122mg Sablefish
Vitamin B2 0.069mg 0.115mg Sablefish
Vitamin B3 4.119mg 5.128mg Sablefish
Vitamin B5 0.494mg 0.865mg Sablefish
Vitamin B6 0.327mg 0.346mg Sablefish
Folate 13µg 17µg Sablefish
Vitamin B12 2.13µg 1.44µg Haddock
Choline 79.6mg Haddock
Vitamin K 0.1µg Haddock
Tryptophan 0.26mg 0.193mg Haddock
Threonine 1.015mg 0.754mg Haddock
Isoleucine 1.067mg 0.792mg Haddock
Leucine 1.882mg 1.397mg Haddock
Lysine 2.126mg 1.579mg Haddock
Methionine 0.686mg 0.509mg Haddock
Phenylalanine 0.904mg 0.671mg Haddock
Valine 1.193mg 0.886mg Haddock
Histidine 0.682mg 0.506mg Haddock
Cholesterol 66mg 63mg Sablefish
Trans Fat 0.005g Sablefish
Saturated Fat 0.111g 4.099g Haddock
Omega-3 - DHA 0.109g 0.92g Sablefish
Omega-3 - EPA 0.051g 0.867g Sablefish
Omega-3 - DPA 0.006g 0.216g Sablefish
Monounsaturated Fat 0.074g 10.328g Sablefish
Polyunsaturated fat 0.204g 2.618g Sablefish
Omega-6 - Eicosadienoic acid 0.001g Haddock

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Haddock 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
43%
Haddock
38%
Sablefish
Minerals Daily Need Coverage Score
41%
Haddock
55%
Sablefish

Comparison summary

Which food is lower in Sugar?
Sablefish
Sablefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 189mg)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 3mg)
Which food is cheaper?
Sablefish
Sablefish is cheaper (difference - $16)
Which food is richer in minerals?
Sablefish
Sablefish is relatively richer in minerals
Which food is lower in Saturated Fat?
Haddock
Haddock is lower in Saturated Fat (difference - 3.988g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.