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Smoked salmon vs. Sablefish — In-Depth Nutrition Comparison

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A recap on differences between Smoked salmon and Sablefish

  • Smoked salmon is higher in Vitamin B12, and Copper, yet Sablefish is higher in Selenium, Magnesium, Iron, Vitamin A RAE, and Potassium.
  • 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
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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.
Contains more Copper +721.4%
Contains more Calcium +309.1%
Contains more Iron +92.9%
Contains more Magnesium +294.4%
Contains more Phosphorus +31.1%
Contains more Potassium +162.3%
Contains less Sodium -89.3%
Contains more Zinc +32.3%
Contains more Manganese +11.8%
Contains more Selenium +44.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Copper +721.4%
Contains more Calcium +309.1%
Contains more Iron +92.9%
Contains more Magnesium +294.4%
Contains more Phosphorus +31.1%
Contains more Potassium +162.3%
Contains less Sodium -89.3%
Contains more Zinc +32.3%
Contains more Manganese +11.8%
Contains more Selenium +44.4%

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.
:
Contains more Vitamin B12 +126.4%
Contains more Vitamin A +288.5%
Contains more Vitamin B1 +430.4%
Contains more Vitamin B2 +13.9%
Contains more Vitamin B6 +24.5%
Contains more Folate +750%
Equal in Vitamin B3 - 5.128
Equal in Vitamin B5 - 0.865
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 49% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0% 0%
Contains more Vitamin B12 +126.4%
Contains more Vitamin A +288.5%
Contains more Vitamin B1 +430.4%
Contains more Vitamin B2 +13.9%
Contains more Vitamin B6 +24.5%
Contains more Folate +750%
Equal in Vitamin B3 - 5.128
Equal in Vitamin B5 - 0.865

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +14.6%
Contains more Other +1488.2%
Contains more Fats +354.2%
Equal in Protein - 17.19
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 Water +14.6%
Contains more Other +1488.2%
Contains more Fats +354.2%
Equal in Protein - 17.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.3%
Contains more Monounsaturated Fat +410.5%
Contains more Polyunsaturated fat +163.1%
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -77.3%
Contains more Monounsaturated Fat +410.5%
Contains more Polyunsaturated fat +163.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Sablefish Opinion
Protein 18.28g 17.19g Smoked salmon
Fats 4.32g 19.62g Sablefish
Calories 117kcal 250kcal Sablefish
Calcium 11mg 45mg Sablefish
Iron 0.85mg 1.64mg Sablefish
Magnesium 18mg 71mg Sablefish
Phosphorus 164mg 215mg Sablefish
Potassium 175mg 459mg Sablefish
Sodium 672mg 72mg Sablefish
Zinc 0.31mg 0.41mg Sablefish
Copper 0.23mg 0.028mg Smoked salmon
Manganese 0.017mg 0.019mg Sablefish
Selenium 32.4µg 46.8µg Sablefish
Vitamin A 87IU 338IU Sablefish
Vitamin A RAE 26µg 102µg Sablefish
Vitamin E 1.35mg Smoked salmon
Vitamin D 685IU Smoked salmon
Vitamin D 17.1µg Smoked salmon
Vitamin B1 0.023mg 0.122mg Sablefish
Vitamin B2 0.101mg 0.115mg Sablefish
Vitamin B3 4.72mg 5.128mg Sablefish
Vitamin B5 0.87mg 0.865mg Smoked salmon
Vitamin B6 0.278mg 0.346mg Sablefish
Folate 2µg 17µg Sablefish
Vitamin B12 3.26µg 1.44µg Smoked salmon
Choline 89mg Smoked salmon
Vitamin K 0.1µg Smoked salmon
Tryptophan 0.205mg 0.193mg Smoked salmon
Threonine 0.801mg 0.754mg Smoked salmon
Isoleucine 0.842mg 0.792mg Smoked salmon
Leucine 1.486mg 1.397mg Smoked salmon
Lysine 1.679mg 1.579mg Smoked salmon
Methionine 0.541mg 0.509mg Smoked salmon
Phenylalanine 0.714mg 0.671mg Smoked salmon
Valine 0.942mg 0.886mg Smoked salmon
Histidine 0.538mg 0.506mg Smoked salmon
Cholesterol 23mg 63mg Smoked salmon
Saturated Fat 0.929g 4.099g Smoked salmon
Omega-3 - DHA 0.267g 0.92g Sablefish
Omega-3 - EPA 0.183g 0.867g Sablefish
Omega-3 - DPA 0.073g 0.216g Sablefish
Monounsaturated Fat 2.023g 10.328g Sablefish
Polyunsaturated fat 0.995g 2.618g Sablefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Sablefish
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
95%
Smoked salmon
38%
Sablefish
Minerals Daily Need Coverage Score
49%
Smoked salmon
55%
Sablefish

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 40mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 3.17g)
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 - 600mg)
Which food is cheaper?
Sablefish
Sablefish is cheaper (difference - $14)
Which food is richer in minerals?
Sablefish
Sablefish is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. 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.