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  6. Sablefish vs. Whiting

Sablefish vs. Whiting — In-Depth Nutrition Comparison

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Differences between sablefish and whiting

  • Sablefish has more vitamin B3, iron, vitamin B6, vitamin B5, magnesium, and selenium, while whiting has more vitamin B12 and phosphorus.
  • Whiting's daily need coverage for vitamin B12 is 48% higher.
  • Whiting contains 10 times less saturated fat than sablefish. Sablefish contains 4.099g of saturated fat, while whiting contains 0.4g.

The food types used in this comparison are Fish, sablefish, cooked, dry heat and Fish, whiting, mixed species, cooked, dry heat.

Infographic

Sablefish vs Whiting 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 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
Contains more MagnesiumMagnesium +163%
Contains more IronIron +290.5%
Contains less SodiumSodium -45.5%
Contains more SeleniumSelenium +13.9%
Contains more CalciumCalcium +37.8%
Contains more CopperCopper +42.9%
Contains more ZincZinc +29.3%
Contains more PhosphorusPhosphorus +32.6%
Contains more ManganeseManganese +584.2%
~equal in Potassium ~434mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 34% 0% 31% 27% 96% 52% 80% 180% 0% 13%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 27% 13% 7.6% 17% 14% 31% 15% 42% 325% 0.25% 11%
Contains more Vitamin AVitamin A +168.4%
Contains more Vitamin B1Vitamin B1 +79.4%
Contains more Vitamin B2Vitamin B2 +91.7%
Contains more Vitamin B3Vitamin B3 +207.1%
Contains more Vitamin B5Vitamin B5 +246%
Contains more Vitamin B6Vitamin B6 +92.2%
Contains more FolateFolate +13.3%
Contains more Vitamin B12Vitamin B12 +80.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sablefish Whiting DV% diff.
Vitamin B12 1.44µg 2.6µg 48%
Fats 19.62g 1.69g 28%
Monounsaturated fat 10.328g 0.445g 25%
Vitamin B3 5.128mg 1.67mg 22%
Saturated fat 4.099g 0.4g 17%
Iron 1.64mg 0.42mg 15%
Choline 83.3mg 15%
Polyunsaturated fat 2.618g 0.587g 14%
Protein 17.19g 23.48g 13%
Vitamin B6 0.346mg 0.18mg 13%
Vitamin B5 0.865mg 0.25mg 12%
Magnesium 71mg 27mg 10%
Phosphorus 215mg 285mg 10%
Selenium 46.8µg 41.1µg 10%
Vitamin D* 73 IU 9%
Vitamin D 1.8µg 9%
Calories 250kcal 116kcal 7%
Cholesterol 63mg 84mg 7%
Vitamin A 102µg 38µg 7%
Manganese 0.019mg 0.13mg 5%
Vitamin B1 0.122mg 0.068mg 5%
Vitamin B2 0.115mg 0.06mg 4%
Sodium 72mg 132mg 3%
Vitamin E 0.38mg 3%
Calcium 45mg 62mg 2%
Potassium 459mg 434mg 1%
Copper 0.028mg 0.04mg 1%
Zinc 0.41mg 0.53mg 1%
Folate 17µg 15µg 1%
Protein per 100 calories 6.9g 20g N/A
Calories per 10 g protein 145kcal 49kcal N/A
Weight per 100 calories 40g 86g N/A
Unsaturated / Saturated Fat ratio 3.2 2.6 N/A
Vitamin K 0.1µg 0%
Tryptophan 0.193mg 0.263mg 0%
Threonine 0.754mg 1.029mg 0%
Isoleucine 0.792mg 1.082mg 0%
Leucine 1.397mg 1.908mg 0%
Lysine 1.579mg 2.156mg 0%
Methionine 0.509mg 0.695mg 0%
Phenylalanine 0.671mg 0.917mg 0%
Valine 0.886mg 1.21mg 0%
Histidine 0.506mg 0.691mg 0%
Omega-3 - EPA 0.867g 0.283g N/A
Omega-3 - DHA 0.92g 0.235g N/A
Omega-3 - DPA 0.216g 0.017g 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
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more FatsFats +1060.9%
Contains more OtherOther +183.3%
Contains more ProteinProtein +36.6%
Contains more WaterWater +18.9%
~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
28% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 g
Contains more Mono. FatMonounsaturated fat +2220.9%
Contains more Poly. FatPolyunsaturated fat +346%
Contains less Sat. FatSaturated fat -90.2%

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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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.