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Rockfish vs. Sablefish — In-Depth Nutrition Comparison

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How are Rockfish and Sablefish different?

  • Rockfish is higher in Selenium, and Vitamin B2, however, Sablefish is richer in Iron, Vitamin B3, Vitamin A RAE, Vitamin B5, Magnesium, Vitamin B6, and Vitamin B1.
  • Daily need coverage for Selenium from Rockfish is 53% higher.
  • Rockfish contains 2 times more Vitamin B2 than Sablefish. While Rockfish contains 0.226mg of Vitamin B2, Sablefish contains only 0.115mg.
  • Rockfish has less Saturated Fat.

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

Infographic

Rockfish vs Sablefish infographic
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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.
Contains more Phosphorus +15.3%
Contains more Copper +46.4%
Contains more Selenium +62.8%
Contains more Calcium +164.7%
Contains more Iron +355.6%
Contains more Magnesium +115.2%
Contains less Sodium -19.1%
Contains more Manganese +46.2%
Equal in Potassium - 459
Equal in Zinc - 0.41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Phosphorus +15.3%
Contains more Copper +46.4%
Contains more Selenium +62.8%
Contains more Calcium +164.7%
Contains more Iron +355.6%
Contains more Magnesium +115.2%
Contains less Sodium -19.1%
Contains more Manganese +46.2%
Equal in Potassium - 459
Equal in Zinc - 0.41

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.
:
Contains more Vitamin B2 +96.5%
Contains more Vitamin B12 +10.4%
Contains more Vitamin A +2012.5%
Contains more Vitamin B1 +351.9%
Contains more Vitamin B3 +77%
Contains more Vitamin B5 +114.1%
Contains more Vitamin B6 +43.6%
Contains more Folate +70%
Equal in Vitamin B12 - 1.44
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 43% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0% 0%
Contains more Vitamin B2 +96.5%
Contains more Vitamin B12 +10.4%
Contains more Vitamin A +2012.5%
Contains more Vitamin B1 +351.9%
Contains more Vitamin B3 +77%
Contains more Vitamin B5 +114.1%
Contains more Vitamin B6 +43.6%
Contains more Folate +70%
Equal in Vitamin B12 - 1.44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +29.3%
Contains more Water +18.8%
Contains more Other +335.3%
Contains more Fats +1111.1%
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 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 Protein +29.3%
Contains more Water +18.8%
Contains more Other +335.3%
Contains more Fats +1111.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +2116.3%
Contains more Polyunsaturated fat +439.8%
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +2116.3%
Contains more Polyunsaturated fat +439.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rockfish Sablefish Opinion
Protein 22.23g 17.19g Rockfish
Fats 1.62g 19.62g Sablefish
Calories 109kcal 250kcal Sablefish
Calcium 17mg 45mg Sablefish
Iron 0.36mg 1.64mg Sablefish
Magnesium 33mg 71mg Sablefish
Phosphorus 248mg 215mg Rockfish
Potassium 467mg 459mg Rockfish
Sodium 89mg 72mg Sablefish
Zinc 0.43mg 0.41mg Rockfish
Copper 0.041mg 0.028mg Rockfish
Manganese 0.013mg 0.019mg Sablefish
Selenium 76.2µg 46.8µg Rockfish
Vitamin A 16IU 338IU Sablefish
Vitamin A RAE 5µg 102µg Sablefish
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.027mg 0.122mg Sablefish
Vitamin B2 0.226mg 0.115mg Rockfish
Vitamin B3 2.897mg 5.128mg Sablefish
Vitamin B5 0.404mg 0.865mg Sablefish
Vitamin B6 0.241mg 0.346mg Sablefish
Folate 10µg 17µg Sablefish
Vitamin B12 1.59µg 1.44µg Rockfish
Choline 78.7mg Rockfish
Tryptophan 0.296mg 0.193mg Rockfish
Threonine 1.014mg 0.754mg Rockfish
Isoleucine 1.06mg 0.792mg Rockfish
Leucine 1.835mg 1.397mg Rockfish
Lysine 2.188mg 1.579mg Rockfish
Methionine 0.707mg 0.509mg Rockfish
Phenylalanine 0.935mg 0.671mg Rockfish
Valine 1.106mg 0.886mg Rockfish
Histidine 0.502mg 0.506mg Sablefish
Cholesterol 61mg 63mg Rockfish
Trans Fat 0.025g Sablefish
Saturated Fat 0.42g 4.099g Rockfish
Omega-3 - DHA 0.238g 0.92g Sablefish
Omega-3 - EPA 0.107g 0.867g Sablefish
Omega-3 - DPA 0.027g 0.216g Sablefish
Monounsaturated Fat 0.466g 10.328g Sablefish
Polyunsaturated fat 0.485g 2.618g Sablefish
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish 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
45%
Rockfish
38%
Sablefish
Minerals Daily Need Coverage Score
64%
Rockfish
55%
Sablefish

Comparison summary

Which food is lower in Sugar?
Sablefish
Sablefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 17mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 3.679g)
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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.