Roe vs. Sablefish — In-Depth Nutrition Comparison
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A recap on differences between roe and sablefish
- Roe is higher in vitamin B12, vitamin B2, phosphorus, folate, vitamin C, and vitamin B1, yet sablefish is higher in vitamin B3 and vitamin B6.
- Roe covers your daily vitamin B12 needs 421% more than sablefish.
- The amount of cholesterol in sablefish is lower.
- The glycemic index of sablefish is lower.
Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, sablefish, cooked, dry heat.
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 CopperCopper | +357.1% |
| Contains more ZincZinc | +212.2% |
| Contains more PhosphorusPhosphorus | +139.5% |
| Contains more MagnesiumMagnesium | +173.1% |
| Contains more CalciumCalcium | +60.7% |
| Contains more PotassiumPotassium | +62.2% |
| Contains more IronIron | +113% |
| Contains less SodiumSodium | -38.5% |
| Contains more ManganeseManganese | +46.2% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +127% |
| Contains more Vitamin B2Vitamin B2 | +725.2% |
| Contains more Vitamin B5Vitamin B5 | +33.4% |
| Contains more Vitamin B12Vitamin B12 | +701.4% |
| Contains more FolateFolate | +441.2% |
| Contains more Vitamin AVitamin A | +12.1% |
| Contains more Vitamin B3Vitamin B3 | +133.9% |
| Contains more Vitamin B6Vitamin B6 | +87% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 11.54µg | 1.44µg | 421% |
| Cholesterol | 479mg | 63mg | 139% |
| Vitamin B2 | 0.949mg | 0.115mg | 64% |
| Phosphorus | 515mg | 215mg | 43% |
| Protein | 28.62g | 17.19g | 23% |
| Monounsaturated fat | 2.129g | 10.328g | 20% |
| Folate | 92µg | 17µg | 19% |
| Vitamin B3 | 2.192mg | 5.128mg | 18% |
| Vitamin C | 16.4mg | 0mg | 18% |
| Fats | 8.23g | 19.62g | 18% |
| Vitamin B1 | 0.277mg | 0.122mg | 13% |
| Vitamin B6 | 0.185mg | 0.346mg | 12% |
| Copper | 0.128mg | 0.028mg | 11% |
| Magnesium | 26mg | 71mg | 11% |
| Iron | 0.77mg | 1.64mg | 11% |
| Saturated fat | 1.866g | 4.099g | 10% |
| Selenium | 51.7µg | 46.8µg | 9% |
| Zinc | 1.28mg | 0.41mg | 8% |
| Vitamin B5 | 1.154mg | 0.865mg | 6% |
| Potassium | 283mg | 459mg | 5% |
| Polyunsaturated fat | 3.404g | 2.618g | 5% |
| Calories | 204kcal | 250kcal | 2% |
| Sodium | 117mg | 72mg | 2% |
| Calcium | 28mg | 45mg | 2% |
| Vitamin A | 91µg | 102µg | 1% |
| Carbs | 1.92g | 0g | 1% |
| Net carbs | 1.92g | 0g | N/A |
| Manganese | 0.013mg | 0.019mg | 0% |
| Tryptophan | 0.375mg | 0.193mg | 0% |
| Threonine | 1.305mg | 0.754mg | 0% |
| Isoleucine | 1.465mg | 0.792mg | 0% |
| Leucine | 2.509mg | 1.397mg | 0% |
| Lysine | 2.179mg | 1.579mg | 0% |
| Methionine | 0.71mg | 0.509mg | 0% |
| Phenylalanine | 1.401mg | 0.671mg | 0% |
| Valine | 1.676mg | 0.886mg | 0% |
| Histidine | 0.778mg | 0.506mg | 0% |
| Omega-3 - EPA | 1.26g | 0.867g | N/A |
| Omega-3 - DHA | 1.747g | 0.92g | N/A |
| Omega-3 - DPA | 0.105g | 0.216g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +66.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +664.7% |
| Contains more FatsFats | +138.4% |
~equal in
Water
~62.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -54.5% |
| Contains more Poly. FatPolyunsaturated fat | +30% |
| Contains more Mono. FatMonounsaturated fat | +385.1% |
