Sablefish vs. Rockfish — In-Depth Nutrition Comparison

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How are sablefish and rockfish different?

Sablefish is higher in iron, vitamin B3, vitamin B5, magnesium, vitamin B6, vitamin B1, and vitamin A; however, rockfish is richer in selenium and vitamin B2.
Daily need coverage for selenium for rockfish is 53% higher.
Sablefish contains 21 times more vitamin A than rockfish. While sablefish contains 338 IU of vitamin A, rockfish contains only 16 IU.
Rockfish has less saturated fat.

Fish, sablefish, cooked, dry heat and Fish, rockfish, Pacific, mixed species, cooked, dry heat are the varieties used 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.

Sablefish

Rockfish

Contains more MagnesiumMagnesium	+115.2%
Contains more CalciumCalcium	+164.7%
Contains more IronIron	+355.6%
Contains less SodiumSodium	-19.1%
Contains more ManganeseManganese	+46.2%

Contains more CopperCopper	+46.4%
Contains more PhosphorusPhosphorus	+15.3%
Contains more SeleniumSelenium	+62.8%

~equal in Potassium ~467mg

~equal in Zinc ~0.43mg

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

Rockfish

Contains more Vitamin AVitamin A	+1940%
Contains more Vitamin B1Vitamin B1	+351.9%
Contains more Vitamin B3Vitamin B3	+77%
Contains more Vitamin B5Vitamin B5	+114.1%
Contains more Vitamin B6Vitamin B6	+43.6%
Contains more FolateFolate	+70%

Contains more Vitamin B2Vitamin B2	+96.5%
Contains more Vitamin B12Vitamin B12	+10.4%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.8µg	76.2µg	53%
Fats	19.62g	1.62g	28%
Monounsaturated fat	10.328g	0.466g	25%
Vitamin D*		183 IU	23%
Vitamin D		4.6µg	23%
Saturated fat	4.099g	0.42g	17%
Iron	1.64mg	0.36mg	16%
Vitamin B3	5.128mg	2.897mg	14%
Choline		78.7mg	14%
Polyunsaturated fat	2.618g	0.485g	14%
Vitamin A	102µg	5µg	11%
Protein	17.19g	22.23g	10%
Magnesium	71mg	33mg	9%
Vitamin B2	0.115mg	0.226mg	9%
Vitamin B5	0.865mg	0.404mg	9%
Vitamin B1	0.122mg	0.027mg	8%
Vitamin B6	0.346mg	0.241mg	8%
Calories	250kcal	109kcal	7%
Vitamin B12	1.44µg	1.59µg	6%
Phosphorus	215mg	248mg	5%
Calcium	45mg	17mg	3%
Vitamin E		0.44mg	3%
Folate	17µg	10µg	2%
Cholesterol	63mg	61mg	1%
Copper	0.028mg	0.041mg	1%
Sodium	72mg	89mg	1%
Protein per 100 calories	6.9g	20g	N/A
Calories per 10 g protein	145kcal	49kcal	N/A
Weight per 100 calories	40g	92g	N/A
Unsaturated / Saturated Fat ratio	3.2	2.3	N/A
Potassium	459mg	467mg	0%
Zinc	0.41mg	0.43mg	0%
Manganese	0.019mg	0.013mg	0%
Trans fat		0.025g	N/A
Tryptophan	0.193mg	0.296mg	0%
Threonine	0.754mg	1.014mg	0%
Isoleucine	0.792mg	1.06mg	0%
Leucine	1.397mg	1.835mg	0%
Lysine	1.579mg	2.188mg	0%
Methionine	0.509mg	0.707mg	0%
Phenylalanine	0.671mg	0.935mg	0%
Valine	0.886mg	1.106mg	0%
Histidine	0.506mg	0.502mg	0%
Omega-3 - EPA	0.867g	0.107g	N/A
Omega-3 - DHA	0.92g	0.238g	N/A
Omega-3 - DPA	0.216g	0.027g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A