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  6. Sablefish vs. Steelhead trout

Sablefish vs. Steelhead trout — In-Depth Nutrition Comparison

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How are sablefish and steelhead trout different?

  • Sablefish is higher in selenium, iron, magnesium, vitamin A, monounsaturated fat, and polyunsaturated fat; however, steelhead trout is richer in vitamin B12.
  • Daily need coverage for vitamin B12 for steelhead trout is 181% higher.
  • Sablefish contains 5 times more vitamin A than steelhead trout. While sablefish contains 338IU of vitamin A, steelhead trout contains only 65IU.
  • Steelhead trout has less saturated fat.

Fish, sablefish, cooked, dry heat and Steelhead trout, boiled, canned (Alaska Native) are the varieties used in this article.

Infographic

Sablefish vs Steelhead trout 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.
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 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
Contains more MagnesiumMagnesium +184%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +25.8%
Contains more IronIron +156.3%
Contains less SodiumSodium -39%
Contains more ManganeseManganese +72.7%
Contains more SeleniumSelenium +80%
Contains more CopperCopper +107.1%
Contains more ZincZinc +39%
Contains more PhosphorusPhosphorus +15.8%

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 0% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 0%
Contains more Vitamin AVitamin A +410%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B12Vitamin B12 +302.1%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sablefish Steelhead trout DV% diff.
Vitamin B12 1.44µg 5.79µg 181%
Vitamin D 604IU 76%
Vitamin D 15.1µg 76%
Selenium 46.8µg 26µg 38%
Vitamin B3 5.128mg 32%
Vitamin B6 0.346mg 27%
Monounsaturated fat 10.328g 2.223g 20%
Fats 19.62g 8.26g 17%
Vitamin B5 0.865mg 17%
Vitamin E 2.15mg 14%
Iron 1.64mg 0.64mg 13%
Saturated fat 4.099g 1.53g 12%
Magnesium 71mg 25mg 11%
Vitamin B1 0.122mg 10%
Polyunsaturated fat 2.618g 1.225g 9%
Vitamin A 102µg 20µg 9%
Vitamin B2 0.115mg 9%
Protein 17.19g 21.11g 8%
Calories 250kcal 159kcal 5%
Phosphorus 215mg 249mg 5%
Folate 17µg 4%
Copper 0.028mg 0.058mg 3%
Potassium 459mg 365mg 3%
Sodium 72mg 118mg 2%
Calcium 45mg 30mg 2%
Zinc 0.41mg 0.57mg 1%
Cholesterol 63mg 59mg 1%
Manganese 0.019mg 0.011mg 0%
Tryptophan 0.193mg 0%
Threonine 0.754mg 0%
Isoleucine 0.792mg 0%
Leucine 1.397mg 0%
Lysine 1.579mg 0%
Methionine 0.509mg 0%
Phenylalanine 0.671mg 0%
Valine 0.886mg 0%
Histidine 0.506mg 0%
Omega-3 - EPA 0.867g 0.376g N/A
Omega-3 - DHA 0.92g 0.54g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.216g 0.13g N/A
Omega-6 - Eicosadienoic acid 0.014g 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
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
Contains more FatsFats +137.5%
Contains more OtherOther +750%
Contains more ProteinProtein +22.8%
Contains more WaterWater +12.3%
~equal in Carbs ~0g

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
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 g
Contains more Mono. FatMonounsaturated fat +364.6%
Contains more Poly. FatPolyunsaturated fat +113.7%
Contains less Sat. FatSaturated fat -62.7%

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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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.