Sablefish vs. Flatfish — In-Depth Nutrition Comparison
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What are the differences between sablefish and flatfish?
- Sablefish is higher in selenium, vitamin B3, vitamin B6, iron, vitamin B5, magnesium, and vitamin B1; however, flatfish is richer in phosphorus.
- Sablefish's daily need coverage for selenium is 26% more.
- Flatfish contains 8 times less saturated fat than sablefish. Sablefish contains 4.099g of saturated fat, while flatfish contains 0.542g.
We used Fish, sablefish, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat types in this article.
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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 | +222.7% |
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +133% |
| Contains more IronIron | +613% |
| Contains more CopperCopper | +21.7% |
| Contains less SodiumSodium | -80.2% |
| Contains more ManganeseManganese | +11.8% |
| Contains more SeleniumSelenium | +43.6% |
| Contains more PhosphorusPhosphorus | +43.7% |
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 | +750% |
| Contains more Vitamin B1Vitamin B1 | +369.2% |
| Contains more Vitamin B2Vitamin B2 | +360% |
| Contains more Vitamin B3Vitamin B3 | +301.3% |
| Contains more Vitamin B5Vitamin B5 | +281.1% |
| Contains more Vitamin B6Vitamin B6 | +200.9% |
| Contains more FolateFolate | +183.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.8% |
| Contains more FatsFats | +727.8% |
| Contains more WaterWater | +29.1% |
| Contains more OtherOther | +276.5% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1472% |
| Contains more Poly. FatPolyunsaturated fat | +470.4% |
| Contains less Sat. FatSaturated fat | -86.8% |
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 Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fats | 19.62g | 2.37g | 27% |
| Selenium | 46.8µg | 32.6µg | 26% |
| Monounsaturated fat | 10.328g | 0.657g | 24% |
| Vitamin B3 | 5.128mg | 1.278mg | 24% |
| Vitamin B6 | 0.346mg | 0.115mg | 18% |
| Vitamin D | 3.5µg | 18% | |
| Iron | 1.64mg | 0.23mg | 18% |
| Vitamin D | 139IU | 17% | |
| Saturated fat | 4.099g | 0.542g | 16% |
| Choline | 79.9mg | 15% | |
| Polyunsaturated fat | 2.618g | 0.459g | 14% |
| Vitamin B5 | 0.865mg | 0.227mg | 13% |
| Phosphorus | 215mg | 309mg | 13% |
| Sodium | 72mg | 363mg | 13% |
| Magnesium | 71mg | 22mg | 12% |
| Vitamin A | 102µg | 12µg | 10% |
| Vitamin B1 | 0.122mg | 0.026mg | 8% |
| Calories | 250kcal | 86kcal | 8% |
| Potassium | 459mg | 197mg | 8% |
| Vitamin B2 | 0.115mg | 0.025mg | 7% |
| Vitamin E | 0.77mg | 5% | |
| Vitamin B12 | 1.44µg | 1.31µg | 5% |
| Protein | 17.19g | 15.24g | 4% |
| Folate | 17µg | 6µg | 3% |
| Calcium | 45mg | 25mg | 2% |
| Cholesterol | 63mg | 56mg | 2% |
| Copper | 0.028mg | 0.023mg | 1% |
| Zinc | 0.41mg | 0.39mg | 0% |
| Manganese | 0.019mg | 0.017mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.193mg | 0.197mg | 0% |
| Threonine | 0.754mg | 0.719mg | 0% |
| Isoleucine | 0.792mg | 0.754mg | 0% |
| Leucine | 1.397mg | 1.335mg | 0% |
| Lysine | 1.579mg | 1.561mg | 0% |
| Methionine | 0.509mg | 0.56mg | 0% |
| Phenylalanine | 0.671mg | 0.624mg | 0% |
| Valine | 0.886mg | 0.8mg | 0% |
| Histidine | 0.506mg | 0.374mg | 0% |
| Omega-3 - EPA | 0.867g | 0.168g | N/A |
| Omega-3 - DHA | 0.92g | 0.132g | N/A |
| Omega-3 - DPA | 0.216g | 0.034g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | 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%
28%
Minerals Daily Need Coverage Score
55%
43%
Comparison summary
Which food is lower in Sugar?
Sablefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sablefish contains less Sodium (difference - 291mg)
Which food is richer in minerals?
Sablefish is relatively richer in minerals
Which food is richer in vitamins?
Sablefish is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated fat?
Flatfish is lower in Saturated fat (difference - 3.557g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)