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Shark vs. Sablefish — In-Depth Nutrition Comparison

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The main differences between shark and sablefish

  • Shark is richer in polyunsaturated fat, yet sablefish is richer in selenium, vitamin B3, vitamin B12, potassium, magnesium, iron, and monounsaturated fat.
  • Daily need coverage for selenium for sablefish is 23% higher.
  • Shark contains less saturated fat.

Food types used in this article are Fish, shark, mixed species, cooked, batter-dipped and fried and Fish, sablefish, cooked, dry heat.

Infographic

Shark vs Sablefish infographic
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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.
Shark
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 14% 42% 14% 13% 83% 16% 6.5% 185%
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%
Contains more CopperCopper +50%
Contains more ZincZinc +17.1%
Contains more ManganeseManganese +163.2%
Contains more MagnesiumMagnesium +65.1%
Contains more PotassiumPotassium +196.1%
Contains more IronIron +47.7%
Contains more PhosphorusPhosphorus +10.8%
Contains less SodiumSodium -41%
Contains more SeleniumSelenium +37.6%
~equal in Calcium ~45mg

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.
Shark
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 18% 0% 0% 18% 22% 52% 37% 69% 151% 0% 11% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 34% 0% 0% 31% 27% 96% 52% 80% 180% 0% 13% 0%
Contains more Vitamin AVitamin A +88.9%
Contains more Vitamin B1Vitamin B1 +69.4%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more Vitamin B3Vitamin B3 +84.3%
Contains more Vitamin B5Vitamin B5 +39.5%
Contains more Vitamin B6Vitamin B6 +15.3%
Contains more Vitamin B12Vitamin B12 +19%
Contains more FolateFolate +13.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Shark Sablefish DV% diff.
Selenium 34µg 46.8µg 23%
Vitamin B3 2.783mg 5.128mg 15%
Monounsaturated fat 5.935g 10.328g 11%
Vitamin B12 1.21µg 1.44µg 10%
Fats 13.82g 19.62g 9%
Potassium 155mg 459mg 9%
Polyunsaturated fat 3.701g 2.618g 7%
Magnesium 43mg 71mg 7%
Iron 1.11mg 1.64mg 7%
Vitamin A 54µg 102µg 5%
Vitamin B5 0.62mg 0.865mg 5%
Vitamin B6 0.3mg 0.346mg 4%
Saturated fat 3.205g 4.099g 4%
Vitamin B1 0.072mg 0.122mg 4%
Protein 18.62g 17.19g 3%
Phosphorus 194mg 215mg 3%
Sodium 122mg 72mg 2%
Carbs 6.39g 0g 2%
Copper 0.042mg 0.028mg 2%
Folate 15µg 17µg 1%
Calories 228kcal 250kcal 1%
Vitamin B2 0.097mg 0.115mg 1%
Manganese 0.05mg 0.019mg 1%
Zinc 0.48mg 0.41mg 1%
Calcium 50mg 45mg 1%
Cholesterol 59mg 63mg 1%
Net carbs 6.39g 0g N/A
Tryptophan 0.212mg 0.193mg 0%
Threonine 0.843mg 0.754mg 0%
Isoleucine 0.867mg 0.792mg 0%
Leucine 1.515mg 1.397mg 0%
Lysine 1.634mg 1.579mg 0%
Methionine 0.541mg 0.509mg 0%
Phenylalanine 0.75mg 0.671mg 0%
Valine 0.965mg 0.886mg 0%
Histidine 0.538mg 0.506mg 0%
Omega-3 - EPA 0.258g 0.867g N/A
Omega-3 - DHA 0.431g 0.92g N/A
Omega-3 - DPA 0.089g 0.216g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shark
3
19% 14% 6% 60%
Protein: 18.62 g
Fats: 13.82 g
Carbs: 6.39 g
Water: 60.09 g
Other: 1.08 g
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +217.6%
Contains more FatsFats +42%
~equal in Protein ~17.19g
~equal in Water ~62.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shark
2
25% 46% 29%
Saturated fat: Sat. Fat 3.205 g
Monounsaturated fat: Mono. Fat 5.935 g
Polyunsaturated fat: Poly. Fat 3.701 g
24% 61% 15%
Saturated fat: Sat. Fat 4.099 g
Monounsaturated fat: Mono. Fat 10.328 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -21.8%
Contains more Poly. FatPolyunsaturated fat +41.4%
Contains more Mono. FatMonounsaturated fat +74%

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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. Shark - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175143/nutrients
  2. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.