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  6. Sablefish vs. Mackerel

Sablefish vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between sablefish and mackerel

  • Mackerel is higher than sablefish in vitamin B12, vitamin B2, vitamin B3, phosphorus, vitamin B6, selenium, copper, and magnesium.
  • Mackerel covers your daily vitamin B12 needs 732% more than sablefish.
  • Sablefish contains 9 times more folate than mackerel. While sablefish contains 17µg of folate, mackerel contains only 2µg.

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

Infographic

Sablefish vs 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +14.5%
Contains less SodiumSodium -13.3%
Contains more MagnesiumMagnesium +36.6%
Contains more CopperCopper +235.7%
Contains more ZincZinc +129.3%
Contains more PhosphorusPhosphorus +29.3%
Contains more SeleniumSelenium +10.3%
~equal in Iron ~1.57mg
~equal in Manganese ~0.02mg

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% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin AVitamin A +88.9%
Contains more FolateFolate +750%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +30.3%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +33.6%
Contains more Vitamin B5Vitamin B5 +14.5%
Contains more Vitamin B6Vitamin B6 +32.9%
Contains more Vitamin B12Vitamin B12 +1219.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sablefish Mackerel DV% diff.
Vitamin B12 1.44µg 19µg 732%
Vitamin B2 0.115mg 0.412mg 23%
Protein 17.19g 23.85g 13%
Vitamin B3 5.128mg 6.85mg 11%
Polyunsaturated fat 2.618g 4.3g 11%
Selenium 46.8µg 51.6µg 9%
Vitamin B6 0.346mg 0.46mg 9%
Phosphorus 215mg 278mg 9%
Monounsaturated fat 10.328g 7.006g 8%
Copper 0.028mg 0.094mg 7%
Magnesium 71mg 97mg 6%
Vitamin A 102µg 54µg 5%
Zinc 0.41mg 0.94mg 5%
Folate 17µg 2µg 4%
Cholesterol 63mg 75mg 4%
Calcium 45mg 15mg 3%
Vitamin B1 0.122mg 0.159mg 3%
Fats 19.62g 17.81g 3%
Vitamin B5 0.865mg 0.99mg 3%
Potassium 459mg 401mg 2%
Calories 250kcal 262kcal 1%
Iron 1.64mg 1.57mg 1%
Vitamin C 0mg 0.4mg 0%
Sodium 72mg 83mg 0%
Manganese 0.019mg 0.02mg 0%
Saturated fat 4.099g 4.176g 0%
Tryptophan 0.193mg 0.267mg 0%
Threonine 0.754mg 1.045mg 0%
Isoleucine 0.792mg 1.099mg 0%
Leucine 1.397mg 1.938mg 0%
Lysine 1.579mg 2.19mg 0%
Methionine 0.509mg 0.706mg 0%
Phenylalanine 0.671mg 0.931mg 0%
Valine 0.886mg 1.228mg 0%
Histidine 0.506mg 0.702mg 0%
Omega-3 - EPA 0.867g 0.504g N/A
Omega-3 - DHA 0.92g 0.699g N/A
Omega-3 - DPA 0.216g 0.106g 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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more WaterWater +18%
Contains more ProteinProtein +38.7%
Contains more OtherOther +1391.2%
~equal in Fats ~17.81g
~equal in Carbs ~0g

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 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains more Mono. FatMonounsaturated fat +47.4%
Contains more Poly. FatPolyunsaturated fat +64.2%
~equal in Saturated fat ~4.176g

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.