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Lingcod vs. Sablefish — In-Depth Nutrition Comparison

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What are the differences between lingcod and sablefish?

  • Lingcod is higher in vitamin B12 and phosphorus; however, sablefish is richer in vitamin B3, iron, magnesium, vitamin B1, and vitamin A.
  • Lingcod's daily need coverage for vitamin B12 is 113% more.
  • Lingcod has less saturated fat.

We used Fish, lingcod, cooked, dry heat and Fish, sablefish, cooked, dry heat types in this article.

Infographic

Lingcod 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 24% 5.4% 49% 15% 12% 16% 111% 9.9% 3.4% 255%
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 PotassiumPotassium +22%
Contains more CopperCopper +25%
Contains more ZincZinc +41.5%
Contains more PhosphorusPhosphorus +20%
Contains more ManganeseManganese +36.8%
Contains more MagnesiumMagnesium +115.2%
Contains more CalciumCalcium +150%
Contains more IronIron +300%
~equal in Sodium ~72mg
~equal in Selenium ~46.8µg

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% 5.7% 0% 0% 8.8% 32% 43% 52% 80% 519% 0% 7.5% 0%
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 B2Vitamin B2 +20.9%
Contains more Vitamin B12Vitamin B12 +188.2%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +248.6%
Contains more Vitamin B3Vitamin B3 +121.6%
Contains more FolateFolate +70%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin B6 ~0.346mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lingcod Sablefish DV% diff.
Vitamin B12 4.15µg 1.44µg 113%
Fats 1.36g 19.62g 28%
Monounsaturated fat 0.447g 10.328g 25%
Vitamin B3 2.314mg 5.128mg 18%
Saturated fat 0.255g 4.099g 17%
Polyunsaturated fat 0.383g 2.618g 15%
Iron 0.41mg 1.64mg 15%
Protein 22.64g 17.19g 11%
Magnesium 33mg 71mg 9%
Vitamin A 17µg 102µg 9%
Vitamin B1 0.035mg 0.122mg 7%
Calories 109kcal 250kcal 7%
Phosphorus 258mg 215mg 6%
Potassium 560mg 459mg 3%
Calcium 18mg 45mg 3%
Zinc 0.58mg 0.41mg 2%
Vitamin B2 0.139mg 0.115mg 2%
Folate 10µg 17µg 2%
Copper 0.035mg 0.028mg 1%
Cholesterol 67mg 63mg 1%
Sodium 76mg 72mg 0%
Manganese 0.026mg 0.019mg 0%
Selenium 46.8µg 46.8µg 0%
Vitamin B5 0.865mg 0.865mg 0%
Vitamin B6 0.346mg 0.346mg 0%
Tryptophan 0.254mg 0.193mg 0%
Threonine 0.993mg 0.754mg 0%
Isoleucine 1.043mg 0.792mg 0%
Leucine 1.84mg 1.397mg 0%
Lysine 2.079mg 1.579mg 0%
Methionine 0.67mg 0.509mg 0%
Phenylalanine 0.884mg 0.671mg 0%
Valine 1.166mg 0.886mg 0%
Histidine 0.667mg 0.506mg 0%
Omega-3 - EPA 0.133g 0.867g N/A
Omega-3 - DHA 0.13g 0.92g N/A
Omega-3 - DPA 0.018g 0.216g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 76%
Protein: 22.64 g
Fats: 1.36 g
Carbs: 0 g
Water: 75.68 g
Other: 0.32 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 ProteinProtein +31.7%
Contains more WaterWater +20.4%
Contains more FatsFats +1342.6%
~equal in Carbs ~0g
~equal in Other ~0.34g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 41% 35%
Saturated fat: Sat. Fat 0.255 g
Monounsaturated fat: Mono. Fat 0.447 g
Polyunsaturated fat: Poly. Fat 0.383 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 -93.8%
Contains more Mono. FatMonounsaturated fat +2210.5%
Contains more Poly. FatPolyunsaturated fat +583.6%

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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. Lingcod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174235/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.