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  6. Milkfish vs. Sablefish

Milkfish vs. Sablefish — In-Depth Nutrition Comparison

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Significant differences between Milkfish and Sablefish

  • Milkfish has more Vitamin B12, Vitamin B3, Vitamin B6, and Zinc, however, Sablefish is richer in Selenium, Iron, Vitamin B1, Magnesium, and Vitamin A RAE.
  • Milkfish covers your daily Vitamin B12 needs 76% more than Sablefish.
  • Sablefish has 3 times less Zinc than Milkfish. Milkfish has 1.05mg of Zinc, while Sablefish has 0.41mg.

Specific food types used in this comparison are Fish, milkfish, cooked, dry heat and Fish, sablefish, cooked, dry heat.

Infographic

Milkfish 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.
Milkfish
Milkfish
4
:
6
Sablefish
Sablefish
Contains more Calcium +44.4%
Contains more Zinc +156.1%
Contains more Copper +57.1%
Contains more Manganese +36.8%
Contains more Iron +300%
Contains more Magnesium +86.8%
Contains more Potassium +22.7%
Contains less Sodium -21.7%
Contains more Selenium +188.9%
Equal in Phosphorus - 215
Milkfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 16% 28% 90% 33% 12% 29% 15% 4% 89%
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Calcium +44.4%
Contains more Zinc +156.1%
Contains more Copper +57.1%
Contains more Manganese +36.8%
Contains more Iron +300%
Contains more Magnesium +86.8%
Contains more Potassium +22.7%
Contains less Sodium -21.7%
Contains more Selenium +188.9%
Equal in Phosphorus - 215

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.
Milkfish
Milkfish
4
:
3
Sablefish
Sablefish
Contains more Vitamin B3 +61%
Contains more Vitamin B6 +41%
Contains more Vitamin B12 +127.1%
Contains more Vitamin A +210.1%
Contains more Vitamin B1 +662.5%
Contains more Vitamin B2 +66.7%
Equal in Vitamin B5 - 0.865
Equal in Folate - 17
Milkfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 4% 16% 155% 52% 113% 14% 409% 0%
Sablefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0%
Contains more Vitamin B3 +61%
Contains more Vitamin B6 +41%
Contains more Vitamin B12 +127.1%
Contains more Vitamin A +210.1%
Contains more Vitamin B1 +662.5%
Contains more Vitamin B2 +66.7%
Equal in Vitamin B5 - 0.865
Equal in Folate - 17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milkfish
Milkfish
2
:
2
Sablefish
Sablefish
Contains more Protein +53.1%
Contains more Other +611.8%
Contains more Fats +127.3%
Equal in Water - 62.85
Milkfish
26% 9% 63% 2%
Protein: 26.32 g
Fats: 8.63 g
Carbs: 0 g
Water: 62.63 g
Other: 2.42 g
Sablefish
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 +53.1%
Contains more Other +611.8%
Contains more Fats +127.3%
Equal in Water - 62.85

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milkfish Sablefish Opinion
Protein 26.32g 17.19g Milkfish
Fats 8.63g 19.62g Sablefish
Calories 190kcal 250kcal Sablefish
Calcium 65mg 45mg Milkfish
Iron 0.41mg 1.64mg Sablefish
Magnesium 38mg 71mg Sablefish
Phosphorus 208mg 215mg Sablefish
Potassium 374mg 459mg Sablefish
Sodium 92mg 72mg Sablefish
Zinc 1.05mg 0.41mg Milkfish
Copper 0.044mg 0.028mg Milkfish
Manganese 0.026mg 0.019mg Milkfish
Selenium 16.2µg 46.8µg Sablefish
Vitamin A 109IU 338IU Sablefish
Vitamin A RAE 33µg 102µg Sablefish
Vitamin B1 0.016mg 0.122mg Sablefish
Vitamin B2 0.069mg 0.115mg Sablefish
Vitamin B3 8.256mg 5.128mg Milkfish
Vitamin B5 0.865mg 0.865mg
Vitamin B6 0.488mg 0.346mg Milkfish
Folate 18µg 17µg Milkfish
Vitamin B12 3.27µg 1.44µg Milkfish
Tryptophan 0.295mg 0.193mg Milkfish
Threonine 1.154mg 0.754mg Milkfish
Isoleucine 1.213mg 0.792mg Milkfish
Leucine 2.139mg 1.397mg Milkfish
Lysine 2.417mg 1.579mg Milkfish
Methionine 0.779mg 0.509mg Milkfish
Phenylalanine 1.028mg 0.671mg Milkfish
Valine 1.356mg 0.886mg Milkfish
Histidine 0.775mg 0.506mg Milkfish
Cholesterol 67mg 63mg Sablefish
Saturated Fat 4.099g Milkfish
Omega-3 - DHA 0.92g Sablefish
Omega-3 - EPA 0.867g Sablefish
Omega-3 - DPA 0.216g Sablefish
Monounsaturated Fat 10.328g Sablefish
Polyunsaturated fat 2.618g Sablefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milkfish 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
64%
Milkfish
41%
Sablefish
Minerals Daily Need Coverage Score
33%
Milkfish
55%
Sablefish

Comparison summary

Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Milkfish
Milkfish is lower in Saturated Fat (difference - 4.099g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Milkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171995/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.