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  6. Tuna salad vs. Sablefish

Tuna salad vs. Sablefish — In-Depth Nutrition Comparison

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What are the main differences between tuna salad and sablefish?

  • Tuna salad is richer in copper and vitamin B3, while sablefish is higher in vitamin B6, magnesium, vitamin B5, selenium, and vitamin B12.
  • Sablefish's daily need coverage for vitamin B6 is 20% higher.
  • Sablefish has 6 times less sodium than tuna salad. Tuna salad has 402mg of sodium, while sablefish has 72mg.

We used Fish, tuna salad and Fish, sablefish, cooked, dry heat types in this comparison.

Infographic

Tuna salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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 +417.9%
Contains more ZincZinc +36.6%
Contains more ManganeseManganese +110.5%
Contains more MagnesiumMagnesium +273.7%
Contains more CalciumCalcium +164.7%
Contains more PotassiumPotassium +157.9%
Contains more IronIron +64%
Contains more PhosphorusPhosphorus +20.8%
Contains less SodiumSodium -82.1%
Contains more SeleniumSelenium +13.6%

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.
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 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 CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +30.7%
Contains more Vitamin AVitamin A +325%
Contains more Vitamin B1Vitamin B1 +293.5%
Contains more Vitamin B2Vitamin B2 +64.3%
Contains more Vitamin B5Vitamin B5 +232.7%
Contains more Vitamin B6Vitamin B6 +327.2%
Contains more Vitamin B12Vitamin B12 +20%
Contains more FolateFolate +112.5%
~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 Tuna salad Sablefish DV% diff.
Vitamin B6 0.081mg 0.346mg 20%
Monounsaturated fat 2.887g 10.328g 19%
Cholesterol 13mg 63mg 17%
Fats 9.26g 19.62g 16%
Sodium 402mg 72mg 14%
Copper 0.145mg 0.028mg 13%
Vitamin B5 0.26mg 0.865mg 12%
Saturated fat 1.544g 4.099g 12%
Magnesium 19mg 71mg 12%
Vitamin B3 6.7mg 5.128mg 10%
Selenium 41.2µg 46.8µg 10%
Vitamin B12 1.2µg 1.44µg 10%
Polyunsaturated fat 4.122g 2.618g 10%
Vitamin A 24µg 102µg 9%
Iron 1mg 1.64mg 8%
Vitamin B1 0.031mg 0.122mg 8%
Potassium 178mg 459mg 8%
Phosphorus 178mg 215mg 5%
Calories 187kcal 250kcal 3%
Vitamin B2 0.07mg 0.115mg 3%
Calcium 17mg 45mg 3%
Carbs 9.41g 0g 3%
Protein 16.04g 17.19g 2%
Folate 8µg 17µg 2%
Vitamin C 2.2mg 0mg 2%
Manganese 0.04mg 0.019mg 1%
Zinc 0.56mg 0.41mg 1%
Net carbs 9.41g 0g N/A
Tryptophan 0.18mg 0.193mg 0%
Threonine 0.701mg 0.754mg 0%
Isoleucine 0.739mg 0.792mg 0%
Leucine 1.293mg 1.397mg 0%
Lysine 1.457mg 1.579mg 0%
Methionine 0.47mg 0.509mg 0%
Phenylalanine 0.626mg 0.671mg 0%
Valine 0.824mg 0.886mg 0%
Histidine 0.467mg 0.506mg 0%
Omega-3 - EPA 0.014g 0.867g N/A
Omega-3 - DHA 0.055g 0.92g N/A
Omega-3 - DPA 0.216g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 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 +526.5%
Contains more FatsFats +111.9%
~equal in Protein ~17.19g
~equal in Water ~62.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 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 -62.3%
Contains more Poly. FatPolyunsaturated fat +57.4%
Contains more Mono. FatMonounsaturated fat +257.7%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.