Sablefish vs. Swordfish — In-Depth Nutrition Comparison
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How are sablefish and swordfish different?
- Sablefish is higher in iron, vitamin B5, and magnesium; however, swordfish is richer in selenium, vitamin B3, vitamin B6, phosphorus, and vitamin B12.
- Daily need coverage for selenium for swordfish is 39% higher.
- Sablefish contains 8 times more calcium than swordfish. While sablefish contains 45mg of calcium, swordfish contains only 6mg.
- Swordfish has less saturated fat.
Fish, sablefish, cooked, dry heat and Fish, swordfish, 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.
| Contains more MagnesiumMagnesium | +102.9% |
| Contains more CalciumCalcium | +650% |
| Contains more IronIron | +264.4% |
| Contains less SodiumSodium | -25.8% |
| Contains more ManganeseManganese | +46.2% |
| Contains more CopperCopper | +64.3% |
| Contains more ZincZinc | +90.2% |
| Contains more PhosphorusPhosphorus | +41.4% |
| Contains more SeleniumSelenium | +46.4% |
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.
| Contains more Vitamin AVitamin A | +137.2% |
| Contains more Vitamin B1Vitamin B1 | +37.1% |
| Contains more Vitamin B2Vitamin B2 | +82.5% |
| Contains more Vitamin B5Vitamin B5 | +107.4% |
| Contains more FolateFolate | +750% |
| Contains more Vitamin B3Vitamin B3 | +80.5% |
| Contains more Vitamin B6Vitamin B6 | +77.7% |
| Contains more Vitamin B12Vitamin B12 | +12.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Selenium | 46.8µg | 68.5µg | 39% |
| Vitamin B3 | 5.128mg | 9.254mg | 26% |
| Vitamin B6 | 0.346mg | 0.615mg | 21% |
| Fats | 19.62g | 7.93g | 18% |
| Monounsaturated fat | 10.328g | 3.544g | 17% |
| Vitamin E | 2.41mg | 16% | |
| Iron | 1.64mg | 0.45mg | 15% |
| Choline | 77.5mg | 14% | |
| Protein | 17.19g | 23.45g | 13% |
| Phosphorus | 215mg | 304mg | 13% |
| Saturated fat | 4.099g | 1.911g | 10% |
| Magnesium | 71mg | 35mg | 9% |
| Vitamin B5 | 0.865mg | 0.417mg | 9% |
| Polyunsaturated fat | 2.618g | 1.368g | 8% |
| Vitamin B12 | 1.44µg | 1.62µg | 8% |
| Vitamin A | 102µg | 43µg | 7% |
| Cholesterol | 63mg | 78mg | 5% |
| Folate | 17µg | 2µg | 4% |
| Calories | 250kcal | 172kcal | 4% |
| Vitamin B2 | 0.115mg | 0.063mg | 4% |
| Calcium | 45mg | 6mg | 4% |
| Vitamin B1 | 0.122mg | 0.089mg | 3% |
| Zinc | 0.41mg | 0.78mg | 3% |
| Copper | 0.028mg | 0.046mg | 2% |
| Sodium | 72mg | 97mg | 1% |
| Potassium | 459mg | 499mg | 1% |
| Manganese | 0.019mg | 0.013mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.193mg | 0.265mg | 0% |
| Threonine | 0.754mg | 1.035mg | 0% |
| Isoleucine | 0.792mg | 1.088mg | 0% |
| Leucine | 1.397mg | 1.919mg | 0% |
| Lysine | 1.579mg | 2.168mg | 0% |
| Methionine | 0.509mg | 0.699mg | 0% |
| Phenylalanine | 0.671mg | 0.922mg | 0% |
| Valine | 0.886mg | 1.216mg | 0% |
| Histidine | 0.506mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.867g | 0.127g | N/A |
| Omega-3 - DHA | 0.92g | 0.772g | N/A |
| Omega-3 - DPA | 0.216g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +147.4% |
| Contains more ProteinProtein | +36.4% |
~equal in
Carbs
~0g
~equal in
Water
~68.26g
~equal in
Other
~0.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +191.4% |
| Contains more Poly. FatPolyunsaturated fat | +91.4% |
| Contains less Sat. FatSaturated fat | -53.4% |
