Sablefish vs. Perch — In-Depth Nutrition Comparison

Compare

How are sablefish and perch different?

Sablefish is higher in selenium, vitamin B3, vitamin B6, and magnesium; however, perch is richer in manganese, vitamin B12, copper, and zinc.
Daily need coverage for selenium for sablefish is 56% higher.
Sablefish contains 17 times more saturated fat than perch. While sablefish contains 4.099g of saturated fat, perch contains only 0.237g.

Fish, sablefish, cooked, dry heat and Fish, perch, mixed species, cooked, dry heat are the varieties used in this article.

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.

Sablefish

Perch

Contains more MagnesiumMagnesium	+86.8%
Contains more PotassiumPotassium	+33.4%
Contains more IronIron	+41.4%
Contains more SeleniumSelenium	+190.7%

Contains more CalciumCalcium	+126.7%
Contains more CopperCopper	+585.7%
Contains more ZincZinc	+248.8%
Contains more PhosphorusPhosphorus	+19.5%
Contains more ManganeseManganese	+4636.8%

~equal in Sodium ~79mg

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.

Sablefish

Perch

Contains more Vitamin AVitamin A	+920%
Contains more Vitamin B1Vitamin B1	+52.5%
Contains more Vitamin B3Vitamin B3	+169.9%
Contains more Vitamin B6Vitamin B6	+147.1%
Contains more FolateFolate	+183.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B12Vitamin B12	+52.8%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B2 ~0.12mg

~equal in Vitamin B5 ~0.87mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.8µg	16.1µg	56%
Manganese	0.019mg	0.9mg	38%
Vitamin B12	1.44µg	2.2µg	32%
Fats	19.62g	1.18g	28%
Monounsaturated fat	10.328g	0.195g	25%
Vitamin B3	5.128mg	1.9mg	20%
Copper	0.028mg	0.192mg	18%
Saturated fat	4.099g	0.237g	18%
Cholesterol	63mg	115mg	17%
Vitamin B6	0.346mg	0.14mg	16%
Protein	17.19g	24.86g	15%
Polyunsaturated fat	2.618g	0.472g	14%
Vitamin A	102µg	10µg	10%
Zinc	0.41mg	1.43mg	9%
Magnesium	71mg	38mg	8%
Calories	250kcal	117kcal	7%
Calcium	45mg	102mg	6%
Iron	1.64mg	1.16mg	6%
Phosphorus	215mg	257mg	6%
Vitamin B1	0.122mg	0.08mg	4%
Potassium	459mg	344mg	3%
Folate	17µg	6µg	3%
Vitamin C	0mg	1.7mg	2%
Protein per 100 calories	6.9g	21g	N/A
Calories per 10 g protein	145kcal	47kcal	N/A
Weight per 100 calories	40g	85g	N/A
Unsaturated / Saturated Fat ratio	3.2	2.8	N/A
Sodium	72mg	79mg	0%
Vitamin B2	0.115mg	0.12mg	0%
Vitamin B5	0.865mg	0.87mg	0%
Tryptophan	0.193mg	0.278mg	0%
Threonine	0.754mg	1.09mg	0%
Isoleucine	0.792mg	1.145mg	0%
Leucine	1.397mg	2.02mg	0%
Lysine	1.579mg	2.283mg	0%
Methionine	0.509mg	0.736mg	0%
Phenylalanine	0.671mg	0.97mg	0%
Valine	0.886mg	1.281mg	0%
Histidine	0.506mg	0.732mg	0%
Omega-3 - EPA	0.867g	0.101g	N/A
Omega-3 - DHA	0.92g	0.223g	N/A
Omega-3 - DPA	0.216g	0.036g	N/A