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  6. Sablefish vs. Smoked salmon

Sablefish vs. Smoked salmon — In-Depth Nutrition Comparison

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A recap on differences between Sablefish and Smoked salmon

  • Sablefish is higher in Selenium, Magnesium, Iron, Vitamin A RAE, and Potassium, yet Smoked salmon is higher in Vitamin B12, and Copper.
  • Smoked salmon covers your daily Vitamin B12 needs 76% more than Sablefish.
  • Sablefish contains 4 times more Saturated Fat than Smoked salmon. While Sablefish contains 4.099g of Saturated Fat, Smoked salmon contains only 0.929g.

Food varieties used in this article are Fish, sablefish, cooked, dry heat and Fish, salmon, chinook, smoked.

Infographic

Sablefish vs Smoked salmon 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
Sablefish
9
:
1
Smoked salmon
Smoked salmon
Contains more Calcium +309.1%
Contains more Iron +92.9%
Contains more Magnesium +294.4%
Contains more Phosphorus +31.1%
Contains more Potassium +162.3%
Contains less Sodium -89.3%
Contains more Zinc +32.3%
Contains more Manganese +11.8%
Contains more Selenium +44.4%
Contains more Copper +721.4%
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Contains more Calcium +309.1%
Contains more Iron +92.9%
Contains more Magnesium +294.4%
Contains more Phosphorus +31.1%
Contains more Potassium +162.3%
Contains less Sodium -89.3%
Contains more Zinc +32.3%
Contains more Manganese +11.8%
Contains more Selenium +44.4%
Contains more Copper +721.4%

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
Sablefish
6
:
5
Smoked salmon
Smoked salmon
Contains more Vitamin A +288.5%
Contains more Vitamin B1 +430.4%
Contains more Vitamin B2 +13.9%
Contains more Vitamin B6 +24.5%
Contains more Folate +750%
Contains more Vitamin B12 +126.4%
Equal in Vitamin B3 - 4.72
Equal in Vitamin B5 - 0.87
Sablefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0%
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Contains more Vitamin A +288.5%
Contains more Vitamin B1 +430.4%
Contains more Vitamin B2 +13.9%
Contains more Vitamin B6 +24.5%
Contains more Folate +750%
Contains more Vitamin B12 +126.4%
Equal in Vitamin B3 - 4.72
Equal in Vitamin B5 - 0.87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sablefish
Sablefish
1
:
3
Smoked salmon
Smoked salmon
Contains more Fats +354.2%
Contains more Water +14.6%
Contains more Other +1488.2%
Equal in Protein - 18.28
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more Fats +354.2%
Contains more Water +14.6%
Contains more Other +1488.2%
Equal in Protein - 18.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sablefish
Sablefish
2
:
1
Smoked salmon
Smoked salmon
Contains more Monounsaturated Fat +410.5%
Contains more Polyunsaturated fat +163.1%
Contains less Saturated Fat -77.3%
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains more Monounsaturated Fat +410.5%
Contains more Polyunsaturated fat +163.1%
Contains less Saturated Fat -77.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sablefish Smoked salmon
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sablefish Smoked salmon Opinion
Protein 17.19g 18.28g Smoked salmon
Fats 19.62g 4.32g Sablefish
Calories 250kcal 117kcal Sablefish
Calcium 45mg 11mg Sablefish
Iron 1.64mg 0.85mg Sablefish
Magnesium 71mg 18mg Sablefish
Phosphorus 215mg 164mg Sablefish
Potassium 459mg 175mg Sablefish
Sodium 72mg 672mg Sablefish
Zinc 0.41mg 0.31mg Sablefish
Copper 0.028mg 0.23mg Smoked salmon
Manganese 0.019mg 0.017mg Sablefish
Selenium 46.8µg 32.4µg Sablefish
Vitamin A 338IU 87IU Sablefish
Vitamin A RAE 102µg 26µg Sablefish
Vitamin E 1.35mg Smoked salmon
Vitamin D 685IU Smoked salmon
Vitamin D 17.1µg Smoked salmon
Vitamin B1 0.122mg 0.023mg Sablefish
Vitamin B2 0.115mg 0.101mg Sablefish
Vitamin B3 5.128mg 4.72mg Sablefish
Vitamin B5 0.865mg 0.87mg Smoked salmon
Vitamin B6 0.346mg 0.278mg Sablefish
Folate 17µg 2µg Sablefish
Vitamin B12 1.44µg 3.26µg Smoked salmon
Vitamin K 0.1µg Smoked salmon
Tryptophan 0.193mg 0.205mg Smoked salmon
Threonine 0.754mg 0.801mg Smoked salmon
Isoleucine 0.792mg 0.842mg Smoked salmon
Leucine 1.397mg 1.486mg Smoked salmon
Lysine 1.579mg 1.679mg Smoked salmon
Methionine 0.509mg 0.541mg Smoked salmon
Phenylalanine 0.671mg 0.714mg Smoked salmon
Valine 0.886mg 0.942mg Smoked salmon
Histidine 0.506mg 0.538mg Smoked salmon
Cholesterol 63mg 23mg Smoked salmon
Saturated Fat 4.099g 0.929g Smoked salmon
Omega-3 - DHA 0.92g 0.267g Sablefish
Omega-3 - EPA 0.867g 0.183g Sablefish
Omega-3 - DPA 0.216g 0.073g Sablefish
Monounsaturated Fat 10.328g 2.023g Sablefish
Polyunsaturated fat 2.618g 0.995g Sablefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sablefish Smoked salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
41%
Sablefish
99%
Smoked salmon
Minerals Daily Need Coverage Score
55%
Sablefish
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 40mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 3.17g)
Which food is lower in Sugar?
Sablefish
Sablefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 600mg)
Which food is cheaper?
Sablefish
Sablefish is cheaper (difference - $14)
Which food is richer in minerals?
Sablefish
Sablefish is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.