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  6. Surimi vs. Sablefish

Surimi vs. Sablefish — In-Depth Nutrition Comparison

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What are the differences between Surimi and Sablefish?

  • Surimi is higher in Phosphorus, however, Sablefish is richer in Selenium, Vitamin B3, Vitamin B6, Iron, Vitamin B5, Potassium, and Vitamin A RAE.
  • Sablefish's daily need coverage for Selenium is 34% more.
  • Surimi has less Cholesterol.

We used Fish, surimi and Fish, sablefish, cooked, dry heat types in this article.

Infographic

Surimi vs Sablefish 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.
Surimi
Surimi
2
:
8
Sablefish
Sablefish
Contains more Phosphorus +31.2%
Contains more Copper +14.3%
Contains more Calcium +400%
Contains more Iron +530.8%
Contains more Magnesium +65.1%
Contains more Potassium +309.8%
Contains less Sodium -49.7%
Contains more Zinc +24.2%
Contains more Manganese +72.7%
Contains more Selenium +66.5%
Surimi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 10% 31% 121% 10% 19% 10% 11% 2% 154%
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Phosphorus +31.2%
Contains more Copper +14.3%
Contains more Calcium +400%
Contains more Iron +530.8%
Contains more Magnesium +65.1%
Contains more Potassium +309.8%
Contains less Sodium -49.7%
Contains more Zinc +24.2%
Contains more Manganese +72.7%
Contains more Selenium +66.5%

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.
Surimi
Surimi
3
:
7
Sablefish
Sablefish
Contains more Vitamin B12 +11.1%
Contains more Vitamin A +404.5%
Contains more Vitamin B1 +510%
Contains more Vitamin B2 +447.6%
Contains more Vitamin B3 +2230.9%
Contains more Vitamin B5 +1135.7%
Contains more Vitamin B6 +1053.3%
Contains more Folate +750%
Equal in Vitamin B12 - 1.44
Surimi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 1%
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%
Contains more Vitamin B12 +11.1%
Contains more Vitamin A +404.5%
Contains more Vitamin B1 +510%
Contains more Vitamin B2 +447.6%
Contains more Vitamin B3 +2230.9%
Contains more Vitamin B5 +1135.7%
Contains more Vitamin B6 +1053.3%
Contains more Folate +750%
Equal in Vitamin B12 - 1.44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
3
:
2
Sablefish
Sablefish
Contains more Carbs +∞%
Contains more Water +21.5%
Contains more Other +114.7%
Contains more Protein +13.2%
Contains more Fats +2080%
Surimi
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more Carbs +∞%
Contains more Water +21.5%
Contains more Other +114.7%
Contains more Protein +13.2%
Contains more Fats +2080%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
1
:
2
Sablefish
Sablefish
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +6831.5%
Contains more Polyunsaturated fat +491%
Surimi
24% 19% 57%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.149 g
Polyunsaturated fat: 0.443 g
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +6831.5%
Contains more Polyunsaturated fat +491%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Surimi Sablefish Opinion
Net carbs 6.85g 0g Surimi
Protein 15.18g 17.19g Sablefish
Fats 0.9g 19.62g Sablefish
Carbs 6.85g 0g Surimi
Calories 99kcal 250kcal Sablefish
Calcium 9mg 45mg Sablefish
Iron 0.26mg 1.64mg Sablefish
Magnesium 43mg 71mg Sablefish
Phosphorus 282mg 215mg Surimi
Potassium 112mg 459mg Sablefish
Sodium 143mg 72mg Sablefish
Zinc 0.33mg 0.41mg Sablefish
Copper 0.032mg 0.028mg Surimi
Manganese 0.011mg 0.019mg Sablefish
Selenium 28.1µg 46.8µg Sablefish
Vitamin A 67IU 338IU Sablefish
Vitamin A RAE 20µg 102µg Sablefish
Vitamin E 0.63mg Surimi
Vitamin B1 0.02mg 0.122mg Sablefish
Vitamin B2 0.021mg 0.115mg Sablefish
Vitamin B3 0.22mg 5.128mg Sablefish
Vitamin B5 0.07mg 0.865mg Sablefish
Vitamin B6 0.03mg 0.346mg Sablefish
Folate 2µg 17µg Sablefish
Vitamin B12 1.6µg 1.44µg Surimi
Vitamin K 0.1µg Surimi
Tryptophan 0.092mg 0.193mg Sablefish
Threonine 0.734mg 0.754mg Sablefish
Isoleucine 0.709mg 0.792mg Sablefish
Leucine 1.202mg 1.397mg Sablefish
Lysine 1.387mg 1.579mg Sablefish
Methionine 0.515mg 0.509mg Surimi
Phenylalanine 0.595mg 0.671mg Sablefish
Valine 0.77mg 0.886mg Sablefish
Histidine 0.35mg 0.506mg Sablefish
Cholesterol 30mg 63mg Surimi
Saturated Fat 0.191g 4.099g Surimi
Omega-3 - DHA 0.241g 0.92g Sablefish
Omega-3 - EPA 0.157g 0.867g Sablefish
Omega-3 - DPA 0.014g 0.216g Sablefish
Monounsaturated Fat 0.149g 10.328g Sablefish
Polyunsaturated fat 0.443g 2.618g Sablefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi Sablefish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
20%
Surimi
41%
Sablefish
Minerals Daily Need Coverage Score
37%
Surimi
55%
Sablefish

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 3.908g)
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 - 71mg)
Which food is lower in glycemic index?
Sablefish
Sablefish is lower in glycemic index (difference - 50)
Which food is cheaper?
Sablefish
Sablefish is cheaper (difference - $4)
Which food is richer in minerals?
Sablefish
Sablefish is relatively richer in minerals
Which food is richer in vitamins?
Sablefish
Sablefish is relatively richer in vitamins

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.