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  6. Sablefish vs. Cod

Sablefish vs. Cod — In-Depth Nutrition Comparison

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The main differences between Sablefish and Cod

  • Sablefish is richer than Cod in Selenium, Vitamin B3, Vitamin B12, Iron, Vitamin B5, Phosphorus, Vitamin A RAE, Magnesium, and Potassium.
  • Daily need coverage for Saturated Fat from Sablefish is 20% higher.
  • Sablefish contains 7 times more Vitamin A RAE than Cod. Sablefish contains 102µg of Vitamin A RAE, while Cod contains 14µg.
  • Cod contains less Saturated Fat.

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

Infographic

Sablefish vs Cod 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.
Sablefish
Sablefish
7
:
3
Cod
Cod
Contains more Calcium +221.4%
Contains more Iron +234.7%
Contains more Magnesium +69%
Contains more Phosphorus +55.8%
Contains more Potassium +88.1%
Contains more Selenium +24.5%
Contains more Zinc +41.5%
Contains more Copper +28.6%
Equal in Sodium - 78
Equal in Manganese - 0.02
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +221.4%
Contains more Iron +234.7%
Contains more Magnesium +69%
Contains more Phosphorus +55.8%
Contains more Potassium +88.1%
Contains more Selenium +24.5%
Contains more Zinc +41.5%
Contains more Copper +28.6%
Equal in Sodium - 78
Equal in Manganese - 0.02

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.
Sablefish
Sablefish
8
:
4
Cod
Cod
Contains more Vitamin A +619.1%
Contains more Vitamin B1 +38.6%
Contains more Vitamin B2 +45.6%
Contains more Vitamin B3 +104.1%
Contains more Vitamin B5 +380.6%
Contains more Vitamin B6 +22.3%
Contains more Folate +112.5%
Contains more Vitamin B12 +37.1%
Contains more Vitamin C +∞%
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%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Contains more Vitamin A +619.1%
Contains more Vitamin B1 +38.6%
Contains more Vitamin B2 +45.6%
Contains more Vitamin B3 +104.1%
Contains more Vitamin B5 +380.6%
Contains more Vitamin B6 +22.3%
Contains more Folate +112.5%
Contains more Vitamin B12 +37.1%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sablefish
Sablefish
1
:
3
Cod
Cod
Contains more Fats +2181.4%
Contains more Protein +32.8%
Contains more Water +20.8%
Contains more Other +14.7%
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Fats +2181.4%
Contains more Protein +32.8%
Contains more Water +20.8%
Contains more Other +14.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sablefish
Sablefish
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +8229%
Contains more Polyunsaturated fat +796.6%
Contains less Saturated Fat -95.9%
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +8229%
Contains more Polyunsaturated fat +796.6%
Contains less Saturated Fat -95.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sablefish Cod Opinion
Protein 17.19g 22.83g Cod
Fats 19.62g 0.86g Sablefish
Calories 250kcal 105kcal Sablefish
Calcium 45mg 14mg Sablefish
Iron 1.64mg 0.49mg Sablefish
Magnesium 71mg 42mg Sablefish
Phosphorus 215mg 138mg Sablefish
Potassium 459mg 244mg Sablefish
Sodium 72mg 78mg Sablefish
Zinc 0.41mg 0.58mg Cod
Copper 0.028mg 0.036mg Cod
Manganese 0.019mg 0.02mg Cod
Selenium 46.8µg 37.6µg Sablefish
Vitamin A 338IU 47IU Sablefish
Vitamin A RAE 102µg 14µg Sablefish
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 0mg 1mg Cod
Vitamin B1 0.122mg 0.088mg Sablefish
Vitamin B2 0.115mg 0.079mg Sablefish
Vitamin B3 5.128mg 2.513mg Sablefish
Vitamin B5 0.865mg 0.18mg Sablefish
Vitamin B6 0.346mg 0.283mg Sablefish
Folate 17µg 8µg Sablefish
Vitamin B12 1.44µg 1.05µg Sablefish
Vitamin K 0.1µg Cod
Tryptophan 0.193mg 0.256mg Cod
Threonine 0.754mg 1.001mg Cod
Isoleucine 0.792mg 1.052mg Cod
Leucine 1.397mg 1.856mg Cod
Lysine 1.579mg 2.097mg Cod
Methionine 0.509mg 0.676mg Cod
Phenylalanine 0.671mg 0.891mg Cod
Valine 0.886mg 1.176mg Cod
Histidine 0.506mg 0.672mg Cod
Cholesterol 63mg 55mg Cod
Saturated Fat 4.099g 0.168g Cod
Omega-3 - DHA 0.92g 0.154g Sablefish
Omega-3 - EPA 0.867g 0.004g Sablefish
Omega-3 - DPA 0.216g 0.013g Sablefish
Monounsaturated Fat 10.328g 0.124g Sablefish
Polyunsaturated fat 2.618g 0.292g Sablefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sablefish Cod
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
41%
Sablefish
30%
Cod
Minerals Daily Need Coverage Score
55%
Sablefish
38%
Cod

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 - 6mg)
Which food is cheaper?
Sablefish
Sablefish is cheaper (difference - $1.3)
Which food is richer in vitamins?
Sablefish
Sablefish is relatively richer in vitamins
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 3.931g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.