Sablefish vs. Swordfish — In-Depth Nutrition Comparison
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How are Sablefish and Swordfish different?
- Sablefish is higher in Iron, Vitamin B5, Magnesium, and Vitamin A, however, Swordfish is richer in Selenium, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B12.
- Daily need coverage for Selenium from Swordfish is 39% higher.
- Sablefish contains 4 times more Iron than Swordfish. While Sablefish contains 1.64mg of Iron, Swordfish contains only 0.45mg.
- 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 | +162% |
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 250kcal | 172kcal |
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| Protein | 17.19g | 23.45g |
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| Fats | 19.62g | 7.93g |
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| Cholesterol | 63mg | 78mg |
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| Vitamin D | 666IU |
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| Magnesium | 71mg | 35mg |
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| Calcium | 45mg | 6mg |
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| Potassium | 459mg | 499mg |
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| Iron | 1.64mg | 0.45mg |
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| Copper | 0.028mg | 0.046mg |
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| Zinc | 0.41mg | 0.78mg |
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| Phosphorus | 215mg | 304mg |
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| Sodium | 72mg | 97mg |
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| Vitamin A | 338IU | 129IU |
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| Vitamin A | 102µg | 43µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 16.6µg |
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| Manganese | 0.019mg | 0.013mg |
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| Selenium | 46.8µg | 68.5µg |
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| Vitamin B1 | 0.122mg | 0.089mg |
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| Vitamin B2 | 0.115mg | 0.063mg |
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| Vitamin B3 | 5.128mg | 9.254mg |
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| Vitamin B5 | 0.865mg | 0.417mg |
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| Vitamin B6 | 0.346mg | 0.615mg |
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| Vitamin B12 | 1.44µg | 1.62µg |
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| Vitamin K | 0.1µg |
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| Folate | 17µg | 2µg |
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| Trans Fat | 0.056g |
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| Choline | 77.5mg |
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| Saturated Fat | 4.099g | 1.911g |
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| Monounsaturated Fat | 10.328g | 3.544g |
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| Polyunsaturated fat | 2.618g | 1.368g |
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| Tryptophan | 0.193mg | 0.265mg |
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| Threonine | 0.754mg | 1.035mg |
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| Isoleucine | 0.792mg | 1.088mg |
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| Leucine | 1.397mg | 1.919mg |
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| Lysine | 1.579mg | 2.168mg |
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| Methionine | 0.509mg | 0.699mg |
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| Phenylalanine | 0.671mg | 0.922mg |
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| Valine | 0.886mg | 1.216mg |
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| Histidine | 0.506mg | 0.695mg |
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| Omega-3 - EPA | 0.867g | 0.127g |
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| Omega-3 - DHA | 0.92g | 0.772g |
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| Omega-3 - DPA | 0.216g | 0.168g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
38%
91%
Minerals Daily Need Coverage Score
55%
64%
Comparison summary
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 2.188g)
Which food is lower in Cholesterol?
Sablefish is lower in Cholesterol (difference - 15mg)
Which food is lower in Sugar?
Sablefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sablefish contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.