Sablefish vs. Trout — In-Depth Nutrition Comparison
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How are sablefish and trout different?
- Sablefish is higher in selenium, iron, magnesium, monounsaturated fat, and polyunsaturated fat; however, trout is richer in vitamin B12, vitamin B5, vitamin B3, and phosphorus.
- Daily need coverage for vitamin B12 for trout is 111% higher.
- Sablefish contains 5 times more iron than trout. While sablefish contains 1.64mg of iron, trout contains only 0.36mg.
- Trout has less saturated fat.
Fish, sablefish, cooked, dry heat and Fish, trout, rainbow, farmed, 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 | +136.7% |
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +355.6% |
| Contains more ManganeseManganese | +46.2% |
| Contains more SeleniumSelenium | +66.5% |
| Contains more CopperCopper | +96.4% |
| Contains more ZincZinc | +31.7% |
| Contains more PhosphorusPhosphorus | +25.6% |
| Contains less SodiumSodium | -15.3% |
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 FolateFolate | +41.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17.2% |
| Contains more Vitamin B3Vitamin B3 | +29.6% |
| Contains more Vitamin B5Vitamin B5 | +130.1% |
| Contains more Vitamin B6Vitamin B6 | +11.6% |
| Contains more Vitamin B12Vitamin B12 | +185.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +165.9% |
| Contains more OtherOther | +240% |
| Contains more ProteinProtein | +38.5% |
~equal in
Carbs
~0g
~equal in
Water
~68.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +337.1% |
| Contains more Poly. FatPolyunsaturated fat | +45.5% |
| Contains less Sat. FatSaturated fat | -59.7% |
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 Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 1.44µg | 4.11µg | 111% |
| Vitamin D | 19µg | 95% | |
| Vitamin D | 759IU | 95% | |
| Selenium | 46.8µg | 28.1µg | 34% |
| Vitamin B5 | 0.865mg | 1.99mg | 23% |
| Monounsaturated fat | 10.328g | 2.363g | 20% |
| Fats | 19.62g | 7.38g | 19% |
| Vitamin E | 2.79mg | 19% | |
| Iron | 1.64mg | 0.36mg | 16% |
| Choline | 77.6mg | 14% | |
| Protein | 17.19g | 23.8g | 13% |
| Saturated fat | 4.099g | 1.651g | 11% |
| Magnesium | 71mg | 30mg | 10% |
| Vitamin B3 | 5.128mg | 6.646mg | 9% |
| Phosphorus | 215mg | 270mg | 8% |
| Polyunsaturated fat | 2.618g | 1.799g | 5% |
| Calories | 250kcal | 168kcal | 4% |
| Vitamin B6 | 0.346mg | 0.386mg | 3% |
| Vitamin C | 0mg | 2.9mg | 3% |
| Copper | 0.028mg | 0.055mg | 3% |
| Calcium | 45mg | 30mg | 2% |
| Vitamin B1 | 0.122mg | 0.143mg | 2% |
| Cholesterol | 63mg | 70mg | 2% |
| Vitamin B2 | 0.115mg | 0.107mg | 1% |
| Zinc | 0.41mg | 0.54mg | 1% |
| Folate | 17µg | 12µg | 1% |
| Potassium | 459mg | 450mg | 0% |
| Sodium | 72mg | 61mg | 0% |
| Vitamin A | 102µg | 100µg | 0% |
| Manganese | 0.019mg | 0.013mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.193mg | 0.279mg | 0% |
| Threonine | 0.754mg | 1.092mg | 0% |
| Isoleucine | 0.792mg | 1.148mg | 0% |
| Leucine | 1.397mg | 2.025mg | 0% |
| Lysine | 1.579mg | 2.287mg | 0% |
| Methionine | 0.509mg | 0.738mg | 0% |
| Phenylalanine | 0.671mg | 0.973mg | 0% |
| Valine | 0.886mg | 1.283mg | 0% |
| Histidine | 0.506mg | 0.733mg | 0% |
| Omega-3 - EPA | 0.867g | 0.259g | N/A |
| Omega-3 - DHA | 0.92g | 0.616g | N/A |
| Omega-3 - DPA | 0.216g | 0.109g | N/A |
| Omega-6 - Eicosadienoic acid | 0.047g | N/A |
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
39%
103%
Minerals Daily Need Coverage Score
55%
40%
Comparison summary
Which food contains less Sodium?
Trout contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Trout is lower in Saturated fat (difference - 2.448g)
Which food is richer in vitamins?
Trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Sablefish is lower in Cholesterol (difference - 7mg)
Which food is lower in Sugar?
Sablefish is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Sablefish is relatively richer in minerals
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 ($)