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  6. Sablefish vs. Sardines

Sablefish vs. Sardines — In-Depth Nutrition Comparison

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What are the main differences between sablefish and sardines?

  • Sablefish is richer in vitamin B6 and fats, while sardines are higher in vitamin B12, phosphorus, calcium, protein, copper, and iron.
  • Sardines' daily need coverage for vitamin B12 is 313% higher.
  • Sardines have 3 times less saturated fat than sablefish. Sablefish has 4.099g of saturated fat, while sardines have 1.528g.

We used Fish, sablefish, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this comparison.

Infographic

Sablefish vs Sardines infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +82.1%
Contains more PotassiumPotassium +15.6%
Contains less SodiumSodium -76.5%
Contains more CalciumCalcium +748.9%
Contains more IronIron +78%
Contains more CopperCopper +564.3%
Contains more ZincZinc +219.5%
Contains more PhosphorusPhosphorus +127.9%
Contains more ManganeseManganese +468.4%
Contains more SeleniumSelenium +12.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 34% 0% 31% 27% 96% 52% 80% 180% 0% 13%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin AVitamin A +218.8%
Contains more Vitamin B1Vitamin B1 +52.5%
Contains more Vitamin B5Vitamin B5 +34.7%
Contains more Vitamin B6Vitamin B6 +107.2%
Contains more FolateFolate +70%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +97.4%
Contains more Vitamin B12Vitamin B12 +520.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.245mg

All nutrients comparison - raw data values

Nutrient Sablefish Sardines DV% diff.
Vitamin B12 1.44µg 8.94µg 313%
Phosphorus 215mg 490mg 39%
Calcium 45mg 382mg 34%
Cholesterol 63mg 142mg 26%
Vitamin D* 193 IU 24%
Vitamin D 4.8µg 24%
Copper 0.028mg 0.186mg 18%
Polyunsaturated fat 2.618g 5.148g 17%
Iron 1.64mg 2.92mg 16%
Monounsaturated fat 10.328g 3.869g 16%
Protein 17.19g 24.62g 15%
Vitamin E 2.04mg 14%
Vitamin B6 0.346mg 0.167mg 14%
Choline 75mg 14%
Fats 19.62g 11.45g 13%
Saturated fat 4.099g 1.528g 12%
Selenium 46.8µg 52.7µg 11%
Sodium 72mg 307mg 10%
Vitamin B2 0.115mg 0.227mg 9%
Magnesium 71mg 39mg 8%
Zinc 0.41mg 1.31mg 8%
Vitamin A 102µg 32µg 8%
Manganese 0.019mg 0.108mg 4%
Vitamin B1 0.122mg 0.08mg 4%
Vitamin B5 0.865mg 0.642mg 4%
Calories 250kcal 208kcal 2%
Potassium 459mg 397mg 2%
Vitamin K 2.6µg 2%
Folate 17µg 10µg 2%
Vitamin B3 5.128mg 5.245mg 1%
Protein per 100 calories 6.9g 12g N/A
Calories per 10 g protein 145kcal 84kcal N/A
Weight per 100 calories 40g 48g N/A
Unsaturated / Saturated Fat ratio 3.2 5.9 N/A
Tryptophan 0.193mg 0.276mg 0%
Threonine 0.754mg 1.079mg 0%
Isoleucine 0.792mg 1.134mg 0%
Leucine 1.397mg 2.001mg 0%
Lysine 1.579mg 2.26mg 0%
Methionine 0.509mg 0.729mg 0%
Phenylalanine 0.671mg 0.961mg 0%
Valine 0.886mg 1.268mg 0%
Histidine 0.506mg 0.725mg 0%
Omega-3 (EPA) 0.867g 0.473g N/A
Omega-3 (DHA) 0.92g 0.509g N/A
Omega-3 (DPA) 0.216g 0g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +71.4%
Contains more ProteinProtein +43.2%
~equal in Carbs ~0g
~equal in Water ~59.61g

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +166.9%
Contains less Sat. FatSaturated fat -62.7%
Contains more Poly. FatPolyunsaturated fat +96.6%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.