Sablefish vs. Whiting — In-Depth Nutrition Comparison

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Differences between sablefish and whiting

Sablefish has more fats, vitamin B3, iron, vitamin B6, vitamin B5, magnesium, and selenium, while whiting has more vitamin B12 and protein.
Whiting's daily need coverage for vitamin B12 is 48% higher.
Whiting contains 12 times less fats than sablefish. Sablefish contains 19.62g of fats, while whiting contains 1.69g.
The amount of saturated fat in whiting is lower.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Sablefish

Whiting

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sablefish

Whiting

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 DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B12Vitamin B12	+80.6%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			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