Herring vs. Sablefish — In-Depth Nutrition Comparison

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How are herring and sablefish different?

Herring is richer in vitamin B12, vitamin B2, protein, phosphorus, copper, and zinc, while sablefish is higher in fats, vitamin A, and magnesium.
Herring covers your daily need for vitamin B12 488% more than sablefish.
Herring contains 4 times more copper than sablefish. Herring contains 0.118mg of copper, while sablefish contains 0.028mg.
Herring is lower in saturated fat.

Fish, herring, Atlantic, cooked, dry heat and Fish, sablefish, cooked, dry heat types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Herring

Sablefish

Contains more CalciumCalcium	+64.4%
Contains more CopperCopper	+321.4%
Contains more ZincZinc	+209.8%
Contains more PhosphorusPhosphorus	+40.9%
Contains more ManganeseManganese	+110.5%

Contains more MagnesiumMagnesium	+73.2%
Contains more IronIron	+16.3%
Contains less SodiumSodium	-37.4%

~equal in Potassium ~459mg

~equal in Selenium ~46.8µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Herring

Sablefish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+160%
Contains more Vitamin B12Vitamin B12	+812.5%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+183.3%
Contains more Vitamin B3Vitamin B3	+24.3%
Contains more Vitamin B5Vitamin B5	+16.9%
Contains more FolateFolate	+41.7%

~equal in Vitamin B1 ~0.122mg

~equal in Vitamin B6 ~0.346mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	13.14µg	1.44µg	488%
Vitamin D*	214 IU		27%
Vitamin D	5.4µg		27%
Choline	83.3mg		15%
Vitamin B2	0.299mg	0.115mg	14%
Monounsaturated fat	4.79g	10.328g	14%
Phosphorus	303mg	215mg	13%
Protein	23.03g	17.19g	12%
Fats	11.59g	19.62g	12%
Copper	0.118mg	0.028mg	10%
Vitamin E	1.37mg		9%
Zinc	1.27mg	0.41mg	8%
Magnesium	41mg	71mg	7%
Vitamin A	36µg	102µg	7%
Saturated fat	2.615g	4.099g	7%
Vitamin B3	4.124mg	5.128mg	6%
Cholesterol	77mg	63mg	5%
Calcium	74mg	45mg	3%
Iron	1.41mg	1.64mg	3%
Vitamin B5	0.74mg	0.865mg	3%
Calories	203kcal	250kcal	2%
Sodium	115mg	72mg	2%
Vitamin C	0.7mg	0mg	1%
Potassium	419mg	459mg	1%
Manganese	0.04mg	0.019mg	1%
Vitamin B1	0.112mg	0.122mg	1%
Folate	12µg	17µg	1%
Polyunsaturated fat	2.735g	2.618g	1%
Protein per 100 calories	11g	6.9g	N/A
Calories per 10 g protein	88kcal	145kcal	N/A
Weight per 100 calories	49g	40g	N/A
Unsaturated / Saturated Fat ratio	2.9	3.2	N/A
Selenium	46.8µg	46.8µg	0%
Vitamin B6	0.348mg	0.346mg	0%
Vitamin K	0.1µg		0%
Tryptophan	0.258mg	0.193mg	0%
Threonine	1.01mg	0.754mg	0%
Isoleucine	1.061mg	0.792mg	0%
Leucine	1.872mg	1.397mg	0%
Lysine	2.115mg	1.579mg	0%
Methionine	0.682mg	0.509mg	0%
Phenylalanine	0.899mg	0.671mg	0%
Valine	1.187mg	0.886mg	0%
Histidine	0.678mg	0.506mg	0%
Omega-3 (EPA)	0.909g	0.867g	N/A
Omega-3 (DHA)	1.105g	0.92g	N/A
Omega-3 (DPA)	0.071g	0.216g	N/A