Perch vs. Sablefish — In-Depth Nutrition Comparison

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How are perch and sablefish different?

Perch is higher in manganese, vitamin B12, copper, and zinc; however, sablefish is richer in selenium, vitamin B3, vitamin B6, and magnesium.
Daily need coverage for selenium for sablefish is 56% higher.
Perch contains 47 times more manganese than sablefish. While perch contains 0.9mg of manganese, sablefish contains only 0.019mg.
Sablefish has less cholesterol.

Fish, perch, mixed species, cooked, dry heat and Fish, sablefish, cooked, dry heat are the varieties used in this article.

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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.

Perch

Sablefish

Contains more CalciumCalcium	+126.7%
Contains more CopperCopper	+585.7%
Contains more ZincZinc	+248.8%
Contains more PhosphorusPhosphorus	+19.5%
Contains more ManganeseManganese	+4636.8%

Contains more MagnesiumMagnesium	+86.8%
Contains more PotassiumPotassium	+33.4%
Contains more IronIron	+41.4%
Contains more SeleniumSelenium	+190.7%

~equal in Sodium ~72mg

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.

Perch

Sablefish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B12Vitamin B12	+52.8%

Contains more Vitamin AVitamin A	+920%
Contains more Vitamin B1Vitamin B1	+52.5%
Contains more Vitamin B3Vitamin B3	+169.9%
Contains more Vitamin B6Vitamin B6	+147.1%
Contains more FolateFolate	+183.3%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B2 ~0.115mg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	16.1µg	46.8µg	56%
Manganese	0.9mg	0.019mg	38%
Vitamin B12	2.2µg	1.44µg	32%
Fats	1.18g	19.62g	28%
Monounsaturated fat	0.195g	10.328g	25%
Vitamin B3	1.9mg	5.128mg	20%
Copper	0.192mg	0.028mg	18%
Saturated fat	0.237g	4.099g	18%
Cholesterol	115mg	63mg	17%
Vitamin B6	0.14mg	0.346mg	16%
Protein	24.86g	17.19g	15%
Polyunsaturated fat	0.472g	2.618g	14%
Vitamin A	10µg	102µg	10%
Zinc	1.43mg	0.41mg	9%
Magnesium	38mg	71mg	8%
Calories	117kcal	250kcal	7%
Calcium	102mg	45mg	6%
Iron	1.16mg	1.64mg	6%
Phosphorus	257mg	215mg	6%
Vitamin B1	0.08mg	0.122mg	4%
Potassium	344mg	459mg	3%
Folate	6µg	17µg	3%
Vitamin C	1.7mg	0mg	2%
Protein per 100 calories	21g	6.9g	N/A
Calories per 10 g protein	47kcal	145kcal	N/A
Weight per 100 calories	85g	40g	N/A
Unsaturated / Saturated Fat ratio	2.8	3.2	N/A
Sodium	79mg	72mg	0%
Vitamin B2	0.12mg	0.115mg	0%
Vitamin B5	0.87mg	0.865mg	0%
Tryptophan	0.278mg	0.193mg	0%
Threonine	1.09mg	0.754mg	0%
Isoleucine	1.145mg	0.792mg	0%
Leucine	2.02mg	1.397mg	0%
Lysine	2.283mg	1.579mg	0%
Methionine	0.736mg	0.509mg	0%
Phenylalanine	0.97mg	0.671mg	0%
Valine	1.281mg	0.886mg	0%
Histidine	0.732mg	0.506mg	0%
Omega-3 - EPA	0.101g	0.867g	N/A
Omega-3 - DHA	0.223g	0.92g	N/A
Omega-3 - DPA	0.036g	0.216g	N/A