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  6. Sablefish vs. Rainbow trout

Sablefish vs. Rainbow trout — In-Depth Nutrition Comparison

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How are sablefish and rainbow trout different?

  • Sablefish is richer in selenium, iron, magnesium, monounsaturated fat, and polyunsaturated fat, while rainbow trout is higher in vitamin B12 and vitamin B5.
  • Rainbow trout covers your daily need for vitamin B12, 119% more than sablefish.
  • Sablefish contains 5 times more iron than rainbow trout. Sablefish contains 1.64mg of iron, while rainbow trout contains 0.31mg.
  • Rainbow trout is lower in saturated fat.

Fish, sablefish, cooked, dry heat and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

Sablefish vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +184%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +21.8%
Contains more IronIron +429%
Contains more ManganeseManganese +72.7%
Contains more SeleniumSelenium +98.3%
Contains more CopperCopper +64.3%
Contains less SodiumSodium -29.2%
~equal in Zinc ~0.45mg
~equal in Phosphorus ~226mg

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin AVitamin A +21.4%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more FolateFolate +54.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +92.7%
Contains more Vitamin B12Vitamin B12 +198.6%
~equal in Vitamin B1 ~0.12mg
~equal in Vitamin B3 ~5.567mg
~equal in Vitamin B6 ~0.34mg

All nutrients comparison - raw data values

Nutrient Sablefish Rainbow trout DV% diff.
Vitamin B12 1.44µg 4.3µg 119%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Selenium 46.8µg 23.6µg 42%
Monounsaturated fat 10.328g 1.979g 21%
Fats 19.62g 6.18g 21%
Iron 1.64mg 0.31mg 17%
Vitamin E 2.34mg 16%
Vitamin B5 0.865mg 1.667mg 16%
Choline 65mg 12%
Saturated fat 4.099g 1.383g 12%
Magnesium 71mg 25mg 11%
Polyunsaturated fat 2.618g 1.507g 7%
Protein 17.19g 19.94g 6%
Calories 250kcal 141kcal 5%
Vitamin C 0mg 2.9mg 3%
Vitamin B3 5.128mg 5.567mg 3%
Phosphorus 215mg 226mg 2%
Folate 17µg 11µg 2%
Vitamin B2 0.115mg 0.09mg 2%
Calcium 45mg 25mg 2%
Potassium 459mg 377mg 2%
Copper 0.028mg 0.046mg 2%
Vitamin A 102µg 84µg 2%
Cholesterol 63mg 59mg 1%
Sodium 72mg 51mg 1%
Zinc 0.41mg 0.45mg 0%
Manganese 0.019mg 0.011mg 0%
Vitamin B1 0.122mg 0.12mg 0%
Vitamin B6 0.346mg 0.34mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.193mg 0.234mg 0%
Threonine 0.754mg 0.915mg 0%
Isoleucine 0.792mg 0.962mg 0%
Leucine 1.397mg 1.696mg 0%
Lysine 1.579mg 1.916mg 0%
Methionine 0.509mg 0.618mg 0%
Phenylalanine 0.671mg 0.815mg 0%
Valine 0.886mg 1.075mg 0%
Histidine 0.506mg 0.614mg 0%
Omega-3 - EPA 0.867g 0.217g N/A
Omega-3 - DHA 0.92g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.216g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +217.5%
Contains more OtherOther +325%
Contains more ProteinProtein +16%
Contains more WaterWater +17.4%
~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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +421.9%
Contains more Poly. FatPolyunsaturated fat +73.7%
Contains less Sat. FatSaturated fat -66.3%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.