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  6. Sablefish vs. Tuna

Sablefish vs. Tuna — In-Depth Nutrition Comparison

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How are Sablefish and Tuna different?

  • Sablefish is higher in Vitamin B5, Iron, Vitamin A RAE, and Magnesium, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B6, Vitamin B12, and Phosphorus.
  • Daily need coverage for Selenium from Tuna is 112% higher.
  • Sablefish contains 20 times more Saturated Fat than Tuna. While Sablefish contains 4.099g of Saturated Fat, Tuna contains only 0.205g.

Fish, sablefish, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat are the varieties used in this article.

Infographic

Sablefish vs Tuna 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
4
:
6
Tuna
Tuna
Contains more Calcium +1025%
Contains more Iron +78.3%
Contains more Magnesium +69%
Contains more Manganese +46.2%
Contains more Phosphorus +54.9%
Contains more Potassium +14.8%
Contains less Sodium -25%
Contains more Copper +53.6%
Contains more Selenium +131.2%
Equal in Zinc - 0.45
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +1025%
Contains more Iron +78.3%
Contains more Magnesium +69%
Contains more Manganese +46.2%
Contains more Phosphorus +54.9%
Contains more Potassium +14.8%
Contains less Sodium -25%
Contains more Copper +53.6%
Contains more Selenium +131.2%
Equal in Zinc - 0.45

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
3
:
8
Tuna
Tuna
Contains more Vitamin A +420%
Contains more Vitamin B5 +159%
Contains more Folate +750%
Contains more Vitamin B2 +19.1%
Contains more Vitamin B3 +330.4%
Contains more Vitamin B6 +200%
Contains more Vitamin B12 +63.2%
Equal in Vitamin B1 - 0.134
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin A +420%
Contains more Vitamin B5 +159%
Contains more Folate +750%
Contains more Vitamin B2 +19.1%
Contains more Vitamin B3 +330.4%
Contains more Vitamin B6 +200%
Contains more Vitamin B12 +63.2%
Equal in Vitamin B1 - 0.134

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sablefish
Sablefish
1
:
3
Tuna
Tuna
Contains more Fats +3225.4%
Contains more Protein +69.6%
Contains more Other +276.5%
Equal in Water - 68.98
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +3225.4%
Contains more Protein +69.6%
Contains more Other +276.5%
Equal in Water - 68.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sablefish
Sablefish
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +7384.1%
Contains more Polyunsaturated fat +1396%
Contains less Saturated Fat -95%
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +7384.1%
Contains more Polyunsaturated fat +1396%
Contains less Saturated Fat -95%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sablefish Tuna Opinion
Protein 17.19g 29.15g Tuna
Fats 19.62g 0.59g Sablefish
Calories 250kcal 130kcal Sablefish
Calcium 45mg 4mg Sablefish
Iron 1.64mg 0.92mg Sablefish
Magnesium 71mg 42mg Sablefish
Phosphorus 215mg 333mg Tuna
Potassium 459mg 527mg Tuna
Sodium 72mg 54mg Tuna
Zinc 0.41mg 0.45mg Tuna
Copper 0.028mg 0.043mg Tuna
Manganese 0.019mg 0.013mg Sablefish
Selenium 46.8µg 108.2µg Tuna
Vitamin A 338IU 65IU Sablefish
Vitamin A RAE 102µg 22µg Sablefish
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin B1 0.122mg 0.134mg Tuna
Vitamin B2 0.115mg 0.137mg Tuna
Vitamin B3 5.128mg 22.07mg Tuna
Vitamin B5 0.865mg 0.334mg Sablefish
Vitamin B6 0.346mg 1.038mg Tuna
Folate 17µg 2µg Sablefish
Vitamin B12 1.44µg 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.193mg 0.313mg Tuna
Threonine 0.754mg 1.224mg Tuna
Isoleucine 0.792mg 1.287mg Tuna
Leucine 1.397mg 2.27mg Tuna
Lysine 1.579mg 2.565mg Tuna
Methionine 0.509mg 0.827mg Tuna
Phenylalanine 0.671mg 1.091mg Tuna
Valine 0.886mg 1.438mg Tuna
Histidine 0.506mg 0.822mg Tuna
Cholesterol 63mg 47mg Tuna
Trans Fat 0.02g Sablefish
Saturated Fat 4.099g 0.205g Tuna
Omega-3 - DHA 0.92g 0.105g Sablefish
Omega-3 - EPA 0.867g 0.015g Sablefish
Omega-3 - DPA 0.216g 0.005g Sablefish
Monounsaturated Fat 10.328g 0.138g Sablefish
Polyunsaturated fat 2.618g 0.175g Sablefish
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sablefish Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
55%
Sablefish
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 3.894g)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Sugar?
Sablefish
Sablefish is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.