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Sablefish vs. Mussels — In-Depth Nutrition Comparison

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Summary of differences between sablefish and mussels

  • Sablefish has more vitamin B6; however, mussels is higher in vitamin B12, manganese, selenium, iron, vitamin B2, zinc, vitamin C, and vitamin B1.
  • Mussels covers your daily need for vitamin B12, 940% more than sablefish.
  • Sablefish has 5 times more saturated fat than mussels. While sablefish has 4.099g of saturated fat, mussels has only 0.85g.
  • The glycemic index of mussels is higher.

These are the specific foods used in this comparison Fish, sablefish, cooked, dry heat and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Sablefish vs Mussels 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.
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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more MagnesiumMagnesium +91.9%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +71.3%
Contains less SodiumSodium -80.5%
Contains more IronIron +309.8%
Contains more CopperCopper +432.1%
Contains more ZincZinc +551.2%
Contains more PhosphorusPhosphorus +32.6%
Contains more ManganeseManganese +35689.5%
Contains more SeleniumSelenium +91.5%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin AVitamin A +12.1%
Contains more Vitamin B3Vitamin B3 +70.9%
Contains more Vitamin B6Vitamin B6 +246%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +145.9%
Contains more Vitamin B2Vitamin B2 +265.2%
Contains more Vitamin B12Vitamin B12 +1566.7%
Contains more FolateFolate +347.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.95mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sablefish Mussels DV% diff.
Vitamin B12 1.44µg 24µg 940%
Manganese 0.019mg 6.8mg 295%
Selenium 46.8µg 89.6µg 78%
Iron 1.64mg 6.72mg 64%
Fats 19.62g 4.48g 23%
Vitamin B2 0.115mg 0.42mg 23%
Monounsaturated fat 10.328g 1.014g 23%
Zinc 0.41mg 2.67mg 21%
Vitamin B6 0.346mg 0.1mg 19%
Vitamin C 0mg 13.6mg 15%
Saturated fat 4.099g 0.85g 15%
Vitamin B1 0.122mg 0.3mg 15%
Folate 17µg 76µg 15%
Vitamin B3 5.128mg 3mg 13%
Sodium 72mg 369mg 13%
Copper 0.028mg 0.149mg 13%
Protein 17.19g 23.8g 13%
Phosphorus 215mg 285mg 10%
Polyunsaturated fat 2.618g 1.212g 9%
Magnesium 71mg 37mg 8%
Potassium 459mg 268mg 6%
Calories 250kcal 172kcal 4%
Vitamin B5 0.865mg 0.95mg 2%
Cholesterol 63mg 56mg 2%
Carbs 0g 7.39g 2%
Vitamin A 102µg 91µg 1%
Calcium 45mg 33mg 1%
Net carbs 0g 7.39g N/A
Tryptophan 0.193mg 0.267mg 0%
Threonine 0.754mg 1.025mg 0%
Isoleucine 0.792mg 1.036mg 0%
Leucine 1.397mg 1.676mg 0%
Lysine 1.579mg 1.779mg 0%
Methionine 0.509mg 0.537mg 0%
Phenylalanine 0.671mg 0.853mg 0%
Valine 0.886mg 1.04mg 0%
Histidine 0.506mg 0.457mg 0%
Omega-3 - EPA 0.867g 0.276g N/A
Omega-3 - DHA 0.92g 0.506g N/A
Omega-3 - DPA 0.216g 0.044g 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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more FatsFats +337.9%
Contains more ProteinProtein +38.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +835.3%
~equal in Water ~61.15g

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% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains more Mono. FatMonounsaturated fat +918.5%
Contains more Poly. FatPolyunsaturated fat +116%
Contains less Sat. FatSaturated fat -79.3%

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.