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  6. Sablefish vs. Atlantic Mackerel

Sablefish vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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The main differences between sablefish and atlantic Mackerel

  • Sablefish is richer in monounsaturated fat, yet atlantic Mackerel is richer in vitamin B12, vitamin B3, vitamin B2, and polyunsaturated fat.
  • Daily need coverage for vitamin B12 for atlantic Mackerel is 303% higher.
  • Sablefish contains 17 times more folate than atlantic Mackerel. Sablefish contains 17µg of folate, while atlantic Mackerel contains 1µg.
  • Atlantic Mackerel contains less saturated fat.

Food types used in this article are Fish, sablefish, cooked, dry heat and Fish, mackerel, Atlantic, raw.

Infographic

Sablefish vs Atlantic Mackerel 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 51% 14% 41% 62% 9.3% 11% 92% 9.4% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +46.2%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +26.7%
Contains more CopperCopper +160.7%
Contains more ZincZinc +53.7%
~equal in Magnesium ~76mg
~equal in Iron ~1.63mg
~equal in Phosphorus ~217mg
~equal in Selenium ~44.1µg

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 0% 34% 0% 0% 31% 27% 96% 52% 80% 180% 0% 13% 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 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Contains more Vitamin AVitamin A +104%
Contains more FolateFolate +1600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +44.3%
Contains more Vitamin B2Vitamin B2 +171.3%
Contains more Vitamin B3Vitamin B3 +77.1%
Contains more Vitamin B6Vitamin B6 +15.3%
Contains more Vitamin B12Vitamin B12 +504.9%
~equal in Vitamin B5 ~0.856mg

All nutrients comparison - raw data values

Nutrient Sablefish Atlantic Mackerel DV% diff.
Vitamin B12 1.44µg 8.71µg 303%
Vitamin D 16.1µg 81%
Vitamin D 643IU 80%
Vitamin B3 5.128mg 9.08mg 25%
Vitamin B2 0.115mg 0.312mg 15%
Monounsaturated fat 10.328g 5.456g 12%
Choline 65mg 12%
Vitamin E 1.52mg 10%
Fats 19.62g 13.89g 9%
Vitamin A 102µg 50µg 6%
Polyunsaturated fat 2.618g 3.35g 5%
Selenium 46.8µg 44.1µg 5%
Vitamin B1 0.122mg 0.176mg 5%
Copper 0.028mg 0.073mg 5%
Saturated fat 4.099g 3.257g 4%
Potassium 459mg 314mg 4%
Folate 17µg 1µg 4%
Vitamin K 5µg 4%
Vitamin B6 0.346mg 0.399mg 4%
Calcium 45mg 12mg 3%
Protein 17.19g 18.6g 3%
Calories 250kcal 205kcal 2%
Zinc 0.41mg 0.63mg 2%
Cholesterol 63mg 70mg 2%
Sodium 72mg 90mg 1%
Magnesium 71mg 76mg 1%
Vitamin C 0mg 0.4mg 0%
Iron 1.64mg 1.63mg 0%
Phosphorus 215mg 217mg 0%
Manganese 0.019mg 0.015mg 0%
Vitamin B5 0.865mg 0.856mg 0%
Tryptophan 0.193mg 0.208mg 0%
Threonine 0.754mg 0.815mg 0%
Isoleucine 0.792mg 0.857mg 0%
Leucine 1.397mg 1.512mg 0%
Lysine 1.579mg 1.708mg 0%
Methionine 0.509mg 0.551mg 0%
Phenylalanine 0.671mg 0.726mg 0%
Valine 0.886mg 0.958mg 0%
Histidine 0.506mg 0.548mg 0%
Omega-3 - EPA 0.867g 0.898g N/A
Omega-3 - DHA 0.92g 1.401g N/A
Omega-3 - DPA 0.216g 0.212g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more FatsFats +41.3%
Contains more OtherOther +1064.7%
~equal in Protein ~18.6g
~equal in Carbs ~0g
~equal in Water ~63.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 61% 15%
Saturated fat: Sat. Fat 4.099 g
Monounsaturated fat: Mono. Fat 10.328 g
Polyunsaturated fat: Poly. Fat 2.618 g
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
Contains more Mono. FatMonounsaturated fat +89.3%
Contains less Sat. FatSaturated fat -20.5%
Contains more Poly. FatPolyunsaturated fat +28%

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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/nutrients
  2. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.