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, Polyunsaturated fat, and Monounsaturated Fat, while Rainbow trout is higher in Vitamin B12, and Vitamin B5.
- Rainbow trout covers your daily need of 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
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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
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Calcium
+80%
Contains
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Iron
+429%
Contains
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Magnesium
+184%
Contains
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Potassium
+21.8%
Contains
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Manganese
+72.7%
Contains
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Selenium
+98.3%
Contains
less
Sodium
-29.2%
Contains
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Copper
+64.3%
Equal in Phosphorus - 226
Equal in Zinc - 0.45
Contains
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Calcium
+80%
Contains
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Iron
+429%
Contains
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Magnesium
+184%
Contains
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Potassium
+21.8%
Contains
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Manganese
+72.7%
Contains
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Selenium
+98.3%
Contains
less
Sodium
-29.2%
Contains
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Copper
+64.3%
Equal in Phosphorus - 226
Equal in Zinc - 0.45
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
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Vitamin A
+20.7%
Contains
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Vitamin B2
+27.8%
Contains
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Folate
+54.5%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+92.7%
Contains
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Vitamin B12
+198.6%
Equal in Vitamin B1 - 0.12
Equal in Vitamin B3 - 5.567
Equal in Vitamin B6 - 0.34
Contains
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Vitamin A
+20.7%
Contains
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Vitamin B2
+27.8%
Contains
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Folate
+54.5%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+92.7%
Contains
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Vitamin B12
+198.6%
Equal in Vitamin B1 - 0.12
Equal in Vitamin B3 - 5.567
Equal in Vitamin B6 - 0.34
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+217.5%
Contains
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Other
+325%
Contains
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Protein
+16%
Contains
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Water
+17.4%
Protein:
17.19 g
Fats:
19.62 g
Carbs:
0 g
Water:
62.85 g
Other:
0.34 g
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Contains
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Fats
+217.5%
Contains
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Other
+325%
Contains
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Protein
+16%
Contains
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Water
+17.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+421.9%
Contains
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Polyunsaturated fat
+73.7%
Contains
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Saturated Fat
-66.3%
Saturated Fat:
4.099 g
Monounsaturated Fat:
10.328 g
Polyunsaturated fat:
2.618 g
Saturated Fat:
1.383 g
Monounsaturated Fat:
1.979 g
Polyunsaturated fat:
1.507 g
Contains
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Monounsaturated Fat
+421.9%
Contains
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Polyunsaturated fat
+73.7%
Contains
less
Saturated Fat
-66.3%
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 Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 17.19g | 19.94g |
|
| Fats | 19.62g | 6.18g |
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| Calories | 250kcal | 141kcal |
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| Calcium | 45mg | 25mg |
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| Iron | 1.64mg | 0.31mg |
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| Magnesium | 71mg | 25mg |
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| Phosphorus | 215mg | 226mg |
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| Potassium | 459mg | 377mg |
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| Sodium | 72mg | 51mg |
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| Zinc | 0.41mg | 0.45mg |
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| Copper | 0.028mg | 0.046mg |
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| Manganese | 0.019mg | 0.011mg |
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| Selenium | 46.8µg | 23.6µg |
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| Vitamin A | 338IU | 280IU |
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| Vitamin A RAE | 102µg | 84µg |
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| Vitamin E | 2.34mg |
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| Vitamin D | 635IU |
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| Vitamin D | 15.9µg |
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| Vitamin C | 0mg | 2.9mg |
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| Vitamin B1 | 0.122mg | 0.12mg |
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| Vitamin B2 | 0.115mg | 0.09mg |
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| Vitamin B3 | 5.128mg | 5.567mg |
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| Vitamin B5 | 0.865mg | 1.667mg |
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| Vitamin B6 | 0.346mg | 0.34mg |
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| Folate | 17µg | 11µg |
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| Vitamin B12 | 1.44µg | 4.3µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.193mg | 0.234mg |
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| Threonine | 0.754mg | 0.915mg |
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| Isoleucine | 0.792mg | 0.962mg |
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| Leucine | 1.397mg | 1.696mg |
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| Lysine | 1.579mg | 1.916mg |
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| Methionine | 0.509mg | 0.618mg |
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| Phenylalanine | 0.671mg | 0.815mg |
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| Valine | 0.886mg | 1.075mg |
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| Histidine | 0.506mg | 0.614mg |
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| Cholesterol | 63mg | 59mg |
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| Trans Fat | 0.047g |
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| Saturated Fat | 4.099g | 1.383g |
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| Omega-3 - DHA | 0.92g | 0.516g |
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| Omega-3 - EPA | 0.867g | 0.217g |
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| Omega-3 - DPA | 0.216g | 0.091g |
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| Monounsaturated Fat | 10.328g | 1.979g |
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| Polyunsaturated fat | 2.618g | 1.507g |
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| Omega-6 - Eicosadienoic acid | 0.04g |
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| Omega-6 - Linoleic acid | 0.466g |
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| Omega-6 - Gamma-linoleic acid | 0.008g |
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| Omega-3 - ALA | 0.059g |
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| Omega-3 - Eicosatrienoic acid | 0.007g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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%
119%
Minerals Daily Need Coverage Score
55%
33%
Comparison summary
Which food is lower in Sugar?
Sablefish is lower in Sugar (difference - 0g)
Which food is cheaper?
Sablefish is cheaper (difference - $7)
Which food is richer in minerals?
Sablefish is relatively richer in minerals
Which food contains less Sodium?
Rainbow trout contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Rainbow trout is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Rainbow trout is lower in Saturated Fat (difference - 2.716g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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.