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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, Selenium, and Vitamin A RAE, 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.
Sablefish
Sablefish
5
:
5
Whiting
Whiting
Contains more Iron +290.5%
Contains more Magnesium +163%
Contains less Sodium -45.5%
Contains more Selenium +13.9%
Contains more Calcium +37.8%
Contains more Phosphorus +32.6%
Contains more Zinc +29.3%
Contains more Copper +42.9%
Contains more Manganese +584.2%
Equal in Potassium - 434
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Whiting
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Contains more Iron +290.5%
Contains more Magnesium +163%
Contains less Sodium -45.5%
Contains more Selenium +13.9%
Contains more Calcium +37.8%
Contains more Phosphorus +32.6%
Contains more Zinc +29.3%
Contains more Copper +42.9%
Contains more Manganese +584.2%
Equal in Potassium - 434

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
7
:
4
Whiting
Whiting
Contains more Vitamin A +164.1%
Contains more Vitamin B1 +79.4%
Contains more Vitamin B2 +91.7%
Contains more Vitamin B3 +207.1%
Contains more Vitamin B5 +246%
Contains more Vitamin B6 +92.2%
Contains more Folate +13.3%
Contains more Vitamin B12 +80.6%
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%
Whiting
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 1%
Contains more Vitamin A +164.1%
Contains more Vitamin B1 +79.4%
Contains more Vitamin B2 +91.7%
Contains more Vitamin B3 +207.1%
Contains more Vitamin B5 +246%
Contains more Vitamin B6 +92.2%
Contains more Folate +13.3%
Contains more Vitamin B12 +80.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sablefish
Sablefish
2
:
2
Whiting
Whiting
Contains more Fats +1060.9%
Contains more Other +183.3%
Contains more Protein +36.6%
Contains more Water +18.9%
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Whiting
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more Fats +1060.9%
Contains more Other +183.3%
Contains more Protein +36.6%
Contains more Water +18.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sablefish
Sablefish
2
:
1
Whiting
Whiting
Contains more Monounsaturated Fat +2220.9%
Contains more Polyunsaturated fat +346%
Contains less Saturated Fat -90.2%
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Whiting
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
Contains more Monounsaturated Fat +2220.9%
Contains more Polyunsaturated fat +346%
Contains less Saturated Fat -90.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sablefish Whiting Opinion
Protein 17.19g 23.48g Whiting
Fats 19.62g 1.69g Sablefish
Calories 250kcal 116kcal Sablefish
Calcium 45mg 62mg Whiting
Iron 1.64mg 0.42mg Sablefish
Magnesium 71mg 27mg Sablefish
Phosphorus 215mg 285mg Whiting
Potassium 459mg 434mg Sablefish
Sodium 72mg 132mg Sablefish
Zinc 0.41mg 0.53mg Whiting
Copper 0.028mg 0.04mg Whiting
Manganese 0.019mg 0.13mg Whiting
Selenium 46.8µg 41.1µg Sablefish
Vitamin A 338IU 128IU Sablefish
Vitamin A RAE 102µg 38µg Sablefish
Vitamin E 0.38mg Whiting
Vitamin D 73IU Whiting
Vitamin D 1.8µg Whiting
Vitamin B1 0.122mg 0.068mg Sablefish
Vitamin B2 0.115mg 0.06mg Sablefish
Vitamin B3 5.128mg 1.67mg Sablefish
Vitamin B5 0.865mg 0.25mg Sablefish
Vitamin B6 0.346mg 0.18mg Sablefish
Folate 17µg 15µg Sablefish
Vitamin B12 1.44µg 2.6µg Whiting
Vitamin K 0.1µg Whiting
Tryptophan 0.193mg 0.263mg Whiting
Threonine 0.754mg 1.029mg Whiting
Isoleucine 0.792mg 1.082mg Whiting
Leucine 1.397mg 1.908mg Whiting
Lysine 1.579mg 2.156mg Whiting
Methionine 0.509mg 0.695mg Whiting
Phenylalanine 0.671mg 0.917mg Whiting
Valine 0.886mg 1.21mg Whiting
Histidine 0.506mg 0.691mg Whiting
Cholesterol 63mg 84mg Sablefish
Saturated Fat 4.099g 0.4g Whiting
Omega-3 - DHA 0.92g 0.235g Sablefish
Omega-3 - EPA 0.867g 0.283g Sablefish
Omega-3 - DPA 0.216g 0.017g Sablefish
Monounsaturated Fat 10.328g 0.445g Sablefish
Polyunsaturated fat 2.618g 0.587g Sablefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sablefish Whiting
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
44%
Whiting
Minerals Daily Need Coverage Score
55%
Sablefish
50%
Whiting

Comparison summary

Which food is lower in Saturated Fat?
Whiting
Whiting is lower in Saturated Fat (difference - 3.699g)
Which food is lower in Sugar?
Sablefish
Sablefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 60mg)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 21mg)
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.
Which food is richer in vitamins?
?
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. 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.