Sablefish vs. Salmon — In-Depth Nutrition Comparison
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A recap on differences between sablefish and salmon
- Sablefish is higher in iron, selenium, and magnesium, yet salmon is higher in vitamin B12, vitamin B6, vitamin B3, vitamin B1, vitamin B5, and phosphorus.
- Salmon covers your daily vitamin B12 needs 57% more than sablefish.
- Sablefish contains 5 times more iron than salmon. While sablefish contains 1.64mg of iron, salmon contains only 0.34mg.
- The amount of saturated fat in salmon is lower.
Food varieties used in this article are Fish, sablefish, cooked, dry heat and Fish, salmon, Atlantic, farmed, 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 MagnesiumMagnesium | +136.7% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +19.5% |
| Contains more IronIron | +382.4% |
| Contains more ManganeseManganese | +18.8% |
| Contains more SeleniumSelenium | +13% |
| Contains more CopperCopper | +75% |
| Contains more PhosphorusPhosphorus | +17.2% |
| Contains less SodiumSodium | -15.3% |
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 AVitamin A | +47.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +178.7% |
| Contains more Vitamin B2Vitamin B2 | +17.4% |
| Contains more Vitamin B3Vitamin B3 | +56.9% |
| Contains more Vitamin B5Vitamin B5 | +70.5% |
| Contains more Vitamin B6Vitamin B6 | +87% |
| Contains more Vitamin B12Vitamin B12 | +94.4% |
| Contains more FolateFolate | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +58.9% |
| Contains more ProteinProtein | +28.6% |
| Contains more OtherOther | +135.3% |
~equal in
Carbs
~0g
~equal in
Water
~64.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +147% |
| Contains less Sat. FatSaturated fat | -41.5% |
| Contains more Poly. FatPolyunsaturated fat | +73.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin D | 13.1µg | 66% | |
| Vitamin D | 526IU | 66% | |
| Vitamin B12 | 1.44µg | 2.8µg | 57% |
| Vitamin B6 | 0.346mg | 0.647mg | 23% |
| Vitamin B3 | 5.128mg | 8.045mg | 18% |
| Vitamin B1 | 0.122mg | 0.34mg | 18% |
| Iron | 1.64mg | 0.34mg | 16% |
| Choline | 90.5mg | 16% | |
| Monounsaturated fat | 10.328g | 4.181g | 15% |
| Polyunsaturated fat | 2.618g | 4.553g | 13% |
| Vitamin B5 | 0.865mg | 1.475mg | 12% |
| Fats | 19.62g | 12.35g | 11% |
| Magnesium | 71mg | 30mg | 10% |
| Selenium | 46.8µg | 41.4µg | 10% |
| Protein | 17.19g | 22.1g | 10% |
| Saturated fat | 4.099g | 2.397g | 8% |
| Vitamin E | 1.14mg | 8% | |
| Phosphorus | 215mg | 252mg | 5% |
| Folate | 17µg | 34µg | 4% |
| Vitamin A | 102µg | 69µg | 4% |
| Vitamin C | 0mg | 3.7mg | 4% |
| Calcium | 45mg | 15mg | 3% |
| Calories | 250kcal | 206kcal | 2% |
| Vitamin B2 | 0.115mg | 0.135mg | 2% |
| Copper | 0.028mg | 0.049mg | 2% |
| Potassium | 459mg | 384mg | 2% |
| Cholesterol | 63mg | 63mg | 0% |
| Zinc | 0.41mg | 0.43mg | 0% |
| Sodium | 72mg | 61mg | 0% |
| Manganese | 0.019mg | 0.016mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.193mg | 0.248mg | 0% |
| Threonine | 0.754mg | 0.969mg | 0% |
| Isoleucine | 0.792mg | 1.018mg | 0% |
| Leucine | 1.397mg | 1.796mg | 0% |
| Lysine | 1.579mg | 2.03mg | 0% |
| Methionine | 0.509mg | 0.654mg | 0% |
| Phenylalanine | 0.671mg | 0.863mg | 0% |
| Valine | 0.886mg | 1.139mg | 0% |
| Histidine | 0.506mg | 0.651mg | 0% |
| Omega-3 - EPA | 0.867g | 0.69g | N/A |
| Omega-3 - DHA | 0.92g | 1.457g | N/A |
| Omega-3 - DPA | 0.216g | 0.17g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
39%
91%
Minerals Daily Need Coverage Score
55%
44%
Comparison summary
Which food contains less Sodium?
Salmon contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Salmon is lower in Saturated fat (difference - 1.702g)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food is lower in Sugar?
Sablefish is lower in Sugar (difference - 0g)
Which food is cheaper?
Sablefish is cheaper (difference - $13)
Which food is richer in minerals?
Sablefish is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (63 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)