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  6. Smoked salmon vs. Sablefish

Smoked salmon vs. Sablefish — In-Depth Nutrition Comparison

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A recap on the differences between smoked salmon and sablefish

  • Smoked salmon is higher in vitamin B12 and copper, yet sablefish is higher in selenium, fats, magnesium, iron, and vitamin A.
  • Smoked salmon covers your daily vitamin B12 needs 76% more than sablefish.
  • Smoked salmon contains 9 times more sodium than sablefish. While smoked salmon contains 672mg of sodium, sablefish contains only 72mg.

Food varieties used in this article are Fish, salmon, chinook, smoked and Fish, sablefish, cooked, dry heat.

Infographic

Smoked salmon vs Sablefish infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
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 +721.4%
Contains more MagnesiumMagnesium +294.4%
Contains more CalciumCalcium +309.1%
Contains more PotassiumPotassium +162.3%
Contains more IronIron +92.9%
Contains more ZincZinc +32.3%
Contains more PhosphorusPhosphorus +31.1%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +11.8%
Contains more SeleniumSelenium +44.4%

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.
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% 257% 8.7% 27% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +126.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +292.3%
Contains more Vitamin B1Vitamin B1 +430.4%
Contains more Vitamin B2Vitamin B2 +13.9%
Contains more Vitamin B6Vitamin B6 +24.5%
Contains more FolateFolate +750%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.128mg
~equal in Vitamin B5 ~0.865mg

All nutrients comparison - raw data values

Nutrient Smoked salmon Sablefish DV% diff.
Vitamin D* 685 IU 86%
Vitamin D 17.1µg 86%
Vitamin B12 3.26µg 1.44µg 76%
Sodium 672mg 72mg 26%
Selenium 32.4µg 46.8µg 26%
Fats 4.32g 19.62g 24%
Copper 0.23mg 0.028mg 22%
Monounsaturated fat 2.023g 10.328g 21%
Choline 89mg 16%
Saturated fat 0.929g 4.099g 14%
Cholesterol 23mg 63mg 13%
Magnesium 18mg 71mg 13%
Polyunsaturated fat 0.995g 2.618g 11%
Iron 0.85mg 1.64mg 10%
Vitamin E 1.35mg 9%
Potassium 175mg 459mg 8%
Vitamin A 26µg 102µg 8%
Vitamin B1 0.023mg 0.122mg 8%
Calories 117kcal 250kcal 7%
Phosphorus 164mg 215mg 7%
Vitamin B6 0.278mg 0.346mg 5%
Folate 2µg 17µg 4%
Calcium 11mg 45mg 3%
Vitamin B3 4.72mg 5.128mg 3%
Protein 18.28g 17.19g 2%
Zinc 0.31mg 0.41mg 1%
Vitamin B2 0.101mg 0.115mg 1%
Protein per 100 calories 16g 6.9g N/A
Calories per 10 g protein 64kcal 145kcal N/A
Weight per 100 calories 85g 40g N/A
Unsaturated / Saturated Fat ratio 3.2 3.2 N/A
Manganese 0.017mg 0.019mg 0%
Vitamin B5 0.87mg 0.865mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.205mg 0.193mg 0%
Threonine 0.801mg 0.754mg 0%
Isoleucine 0.842mg 0.792mg 0%
Leucine 1.486mg 1.397mg 0%
Lysine 1.679mg 1.579mg 0%
Methionine 0.541mg 0.509mg 0%
Phenylalanine 0.714mg 0.671mg 0%
Valine 0.942mg 0.886mg 0%
Histidine 0.538mg 0.506mg 0%
Omega-3 (EPA) 0.183g 0.867g N/A
Omega-3 (DHA) 0.267g 0.92g N/A
Omega-3 (DPA) 0.073g 0.216g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 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 WaterWater +14.6%
Contains more FatsFats +354.2%
~equal in Protein ~17.19g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 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 -77.3%
Contains more Mono. FatMonounsaturated fat +410.5%
Contains more Poly. FatPolyunsaturated fat +163.1%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.