Sablefish vs. Lingcod — In-Depth Nutrition Comparison

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What are the differences between sablefish and lingcod?

Sablefish is higher in fats, vitamin B3, iron, vitamin A, magnesium, and vitamin B1; however, lingcod is richer in vitamin B12, protein, and phosphorus.
Lingcod's daily need coverage for vitamin B12 is 113% more.
Lingcod contains 16 times less saturated fat than sablefish. Sablefish contains 4.099g of saturated fat, while lingcod contains 0.255g.

We used Fish, sablefish, cooked, dry heat and Fish, lingcod, cooked, dry heat types in this article.

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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.

Sablefish

Lingcod

Contains more MagnesiumMagnesium	+115.2%
Contains more CalciumCalcium	+150%
Contains more IronIron	+300%

Contains more PotassiumPotassium	+22%
Contains more CopperCopper	+25%
Contains more ZincZinc	+41.5%
Contains more PhosphorusPhosphorus	+20%
Contains more ManganeseManganese	+36.8%

~equal in Sodium ~76mg

~equal in Selenium ~46.8µg

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.

Sablefish

Lingcod

Contains more Vitamin AVitamin A	+500%
Contains more Vitamin B1Vitamin B1	+248.6%
Contains more Vitamin B3Vitamin B3	+121.6%
Contains more FolateFolate	+70%

Contains more Vitamin B2Vitamin B2	+20.9%
Contains more Vitamin B12Vitamin B12	+188.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin B6 ~0.346mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.44µg	4.15µg	113%
Fats	19.62g	1.36g	28%
Monounsaturated fat	10.328g	0.447g	25%
Vitamin B3	5.128mg	2.314mg	18%
Saturated fat	4.099g	0.255g	17%
Iron	1.64mg	0.41mg	15%
Polyunsaturated fat	2.618g	0.383g	15%
Protein	17.19g	22.64g	11%
Magnesium	71mg	33mg	9%
Vitamin A	102µg	17µg	9%
Calories	250kcal	109kcal	7%
Vitamin B1	0.122mg	0.035mg	7%
Phosphorus	215mg	258mg	6%
Calcium	45mg	18mg	3%
Potassium	459mg	560mg	3%
Zinc	0.41mg	0.58mg	2%
Vitamin B2	0.115mg	0.139mg	2%
Folate	17µg	10µg	2%
Cholesterol	63mg	67mg	1%
Copper	0.028mg	0.035mg	1%
Protein per 100 calories	6.9g	21g	N/A
Calories per 10 g protein	145kcal	48kcal	N/A
Weight per 100 calories	40g	92g	N/A
Unsaturated / Saturated Fat ratio	3.2	3.3	N/A
Sodium	72mg	76mg	0%
Manganese	0.019mg	0.026mg	0%
Selenium	46.8µg	46.8µg	0%
Vitamin B5	0.865mg	0.865mg	0%
Vitamin B6	0.346mg	0.346mg	0%
Tryptophan	0.193mg	0.254mg	0%
Threonine	0.754mg	0.993mg	0%
Isoleucine	0.792mg	1.043mg	0%
Leucine	1.397mg	1.84mg	0%
Lysine	1.579mg	2.079mg	0%
Methionine	0.509mg	0.67mg	0%
Phenylalanine	0.671mg	0.884mg	0%
Valine	0.886mg	1.166mg	0%
Histidine	0.506mg	0.667mg	0%
Omega-3 (EPA)	0.867g	0.133g	N/A
Omega-3 (DHA)	0.92g	0.13g	N/A
Omega-3 (DPA)	0.216g	0.018g	N/A