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  6. Monkfish vs. Sablefish

Monkfish vs. Sablefish — In-Depth Nutrition Comparison

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Differences between monkfish and sablefish

  • Monkfish has more phosphorus, while sablefish has more vitamin B12, vitamin B3, iron, vitamin B5, magnesium, vitamin B1, vitamin A, and vitamin B6.
  • Sablefish's daily need coverage for vitamin B12 is 17% higher.
  • The amount of cholesterol in monkfish is lower.

The food types used in this comparison are Fish, monkfish, cooked, dry heat and Fish, sablefish, cooked, dry heat.

Infographic

Monkfish 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 19% 3% 45% 15% 12% 14% 110% 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 +11.8%
Contains more CopperCopper +28.6%
Contains more ZincZinc +29.3%
Contains more PhosphorusPhosphorus +19.1%
Contains less SodiumSodium -68.1%
Contains more ManganeseManganese +63.2%
Contains more MagnesiumMagnesium +163%
Contains more CalciumCalcium +350%
Contains more IronIron +300%
~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 3.3% 4.7% 0% 0% 7.3% 17% 48% 10% 64% 130% 0% 6% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +628.6%
Contains more Vitamin B1Vitamin B1 +320.7%
Contains more Vitamin B2Vitamin B2 +57.5%
Contains more Vitamin B3Vitamin B3 +100.5%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B6Vitamin B6 +24.9%
Contains more Vitamin B12Vitamin B12 +38.5%
Contains more FolateFolate +112.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Monkfish Sablefish DV% diff.
Fats 1.95g 19.62g 27%
Monounsaturated fat 10.328g 26%
Saturated fat 4.099g 19%
Polyunsaturated fat 2.618g 17%
Vitamin B12 1.04µg 1.44µg 17%
Vitamin B3 2.558mg 5.128mg 16%
Iron 0.41mg 1.64mg 15%
Vitamin B5 0.173mg 0.865mg 14%
Vitamin A 14µg 102µg 10%
Cholesterol 32mg 63mg 10%
Magnesium 27mg 71mg 10%
Vitamin B1 0.029mg 0.122mg 8%
Calories 97kcal 250kcal 8%
Phosphorus 256mg 215mg 6%
Vitamin B6 0.277mg 0.346mg 5%
Calcium 10mg 45mg 4%
Vitamin B2 0.073mg 0.115mg 3%
Protein 18.56g 17.19g 3%
Sodium 23mg 72mg 2%
Folate 8µg 17µg 2%
Potassium 513mg 459mg 2%
Manganese 0.031mg 0.019mg 1%
Vitamin C 1mg 0mg 1%
Copper 0.036mg 0.028mg 1%
Zinc 0.53mg 0.41mg 1%
Selenium 46.8µg 46.8µg 0%
Tryptophan 0.208mg 0.193mg 0%
Threonine 0.814mg 0.754mg 0%
Isoleucine 0.855mg 0.792mg 0%
Leucine 1.509mg 1.397mg 0%
Lysine 1.705mg 1.579mg 0%
Methionine 0.549mg 0.509mg 0%
Phenylalanine 0.725mg 0.671mg 0%
Valine 0.956mg 0.886mg 0%
Histidine 0.547mg 0.506mg 0%
Omega-3 - EPA 0.867g N/A
Omega-3 - DHA 0.92g N/A
Omega-3 - DPA 0.216g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 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 WaterWater +24.9%
Contains more OtherOther +188.2%
Contains more FatsFats +906.2%
~equal in Protein ~17.19g
~equal in Carbs ~0g

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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. Monkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/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.