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  6. Pacific saury vs. Sablefish

Pacific saury vs. Sablefish — In-Depth Nutrition Comparison

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Important differences between Pacific saury and Sablefish

  • Pacific saury has more Manganese, Vitamin B12, Copper, Vitamin B1, and Calcium, however, Sablefish has more Selenium, Vitamin B6, and Vitamin B3.
  • Sablefish's daily need coverage for Selenium is 56% more.
  • Pacific saury has 54 times more Manganese than Sablefish. Pacific saury has 1.026mg of Manganese, while Sablefish has 0.019mg.
  • Sablefish is lower in Cholesterol.

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

Infographic

Pacific saury 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.
Pacific saury
Pacific saury
8
:
2
Sablefish
Sablefish
Contains more Calcium +213.3%
Contains more Phosphorus +25.1%
Contains more Zinc +92.7%
Contains more Copper +714.3%
Contains more Manganese +5300%
Contains more Magnesium +86.8%
Contains more Selenium +188.9%
Equal in Iron - 1.64
Equal in Potassium - 459
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 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 +213.3%
Contains more Phosphorus +25.1%
Contains more Zinc +92.7%
Contains more Copper +714.3%
Contains more Manganese +5300%
Contains more Magnesium +86.8%
Contains more Selenium +188.9%
Equal in Iron - 1.64
Equal in Potassium - 459

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.
Pacific saury
Pacific saury
3
:
3
Sablefish
Sablefish
Contains more Vitamin B1 +155.7%
Contains more Vitamin B2 +69.6%
Contains more Vitamin B12 +60.4%
Contains more Vitamin A +317.3%
Contains more Vitamin B3 +83.1%
Contains more Vitamin B6 +150.7%
Equal in Vitamin B5 - 0.865
Equal in Folate - 17
Pacific saury
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 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 B1 +155.7%
Contains more Vitamin B2 +69.6%
Contains more Vitamin B12 +60.4%
Contains more Vitamin A +317.3%
Contains more Vitamin B3 +83.1%
Contains more Vitamin B6 +150.7%
Equal in Vitamin B5 - 0.865
Equal in Folate - 17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury
Pacific saury
3
:
1
Sablefish
Sablefish
Contains more Protein +42.8%
Contains more Water +16.9%
Contains more Other +26.5%
Contains more Fats +1157.7%
Pacific saury
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 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 +42.8%
Contains more Water +16.9%
Contains more Other +26.5%
Contains more Fats +1157.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury
Pacific saury
1
:
2
Sablefish
Sablefish
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +2639.5%
Contains more Polyunsaturated fat +356.9%
Pacific saury
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +2639.5%
Contains more Polyunsaturated fat +356.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pacific saury Sablefish Opinion
Protein 24.54g 17.19g Pacific saury
Fats 1.56g 19.62g Sablefish
Calories 119kcal 250kcal Sablefish
Calcium 141mg 45mg Pacific saury
Iron 1.67mg 1.64mg Pacific saury
Magnesium 38mg 71mg Sablefish
Phosphorus 269mg 215mg Pacific saury
Potassium 499mg 459mg Pacific saury
Sodium 65mg 72mg Pacific saury
Zinc 0.79mg 0.41mg Pacific saury
Copper 0.228mg 0.028mg Pacific saury
Manganese 1.026mg 0.019mg Pacific saury
Selenium 16.2µg 46.8µg Sablefish
Vitamin A 81IU 338IU Sablefish
Vitamin A RAE 24µg 102µg Sablefish
Vitamin B1 0.312mg 0.122mg Pacific saury
Vitamin B2 0.195mg 0.115mg Pacific saury
Vitamin B3 2.801mg 5.128mg Sablefish
Vitamin B5 0.865mg 0.865mg
Vitamin B6 0.138mg 0.346mg Sablefish
Folate 17µg 17µg
Vitamin B12 2.31µg 1.44µg Pacific saury
Tryptophan 0.275mg 0.193mg Pacific saury
Threonine 1.076mg 0.754mg Pacific saury
Isoleucine 1.131mg 0.792mg Pacific saury
Leucine 1.994mg 1.397mg Pacific saury
Lysine 2.254mg 1.579mg Pacific saury
Methionine 0.726mg 0.509mg Pacific saury
Phenylalanine 0.958mg 0.671mg Pacific saury
Valine 1.264mg 0.886mg Pacific saury
Histidine 0.722mg 0.506mg Pacific saury
Cholesterol 110mg 63mg Sablefish
Saturated Fat 0.319g 4.099g Pacific saury
Omega-3 - DHA 0.288g 0.92g Sablefish
Omega-3 - EPA 0.11g 0.867g Sablefish
Omega-3 - DPA 0.049g 0.216g Sablefish
Monounsaturated Fat 0.377g 10.328g Sablefish
Polyunsaturated fat 0.573g 2.618g Sablefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury 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
47%
Pacific saury
41%
Sablefish
Minerals Daily Need Coverage Score
62%
Pacific saury
55%
Sablefish

Comparison summary

Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 47mg)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 3.78g)
Which food is richer in minerals?
Pacific saury
Pacific saury is relatively richer in minerals
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 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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.