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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.
Contains more Zinc +36.6%
Contains more Copper +417.9%
Contains more Manganese +110.5%
Contains more Calcium +164.7%
Contains more Iron +64%
Contains more Magnesium +273.7%
Contains more Phosphorus +20.8%
Contains more Potassium +157.9%
Contains less Sodium -82.1%
Contains more Selenium +13.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Zinc +36.6%
Contains more Copper +417.9%
Contains more Manganese +110.5%
Contains more Calcium +164.7%
Contains more Iron +64%
Contains more Magnesium +273.7%
Contains more Phosphorus +20.8%
Contains more Potassium +157.9%
Contains less Sodium -82.1%
Contains more Selenium +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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B3 +30.7%
Contains more Vitamin A +248.5%
Contains more Vitamin B1 +293.5%
Contains more Vitamin B2 +64.3%
Contains more Vitamin B5 +232.7%
Contains more Vitamin B6 +327.2%
Contains more Folate +112.5%
Contains more Vitamin B12 +20%
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% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0% 0%
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 C +∞%
Contains more Vitamin B3 +30.7%
Contains more Vitamin A +248.5%
Contains more Vitamin B1 +293.5%
Contains more Vitamin B2 +64.3%
Contains more Vitamin B5 +232.7%
Contains more Vitamin B6 +327.2%
Contains more Folate +112.5%
Contains more Vitamin B12 +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Other +526.5%
Contains more Fats +111.9%
Equal in Protein - 17.19
Equal in Water - 62.85
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 Carbs +∞%
Contains more Other +526.5%
Contains more Fats +111.9%
Equal in Protein - 17.19
Equal in Water - 62.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -62.3%
Contains more Polyunsaturated fat +57.4%
Contains more Monounsaturated Fat +257.7%
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -62.3%
Contains more Polyunsaturated fat +57.4%
Contains more Monounsaturated Fat +257.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna salad Sablefish Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 17.19g Sablefish
Fats 9.26g 19.62g Sablefish
Carbs 9.41g 0g Tuna salad
Calories 187kcal 250kcal Sablefish
Calcium 17mg 45mg Sablefish
Iron 1mg 1.64mg Sablefish
Magnesium 19mg 71mg Sablefish
Phosphorus 178mg 215mg Sablefish
Potassium 178mg 459mg Sablefish
Sodium 402mg 72mg Sablefish
Zinc 0.56mg 0.41mg Tuna salad
Copper 0.145mg 0.028mg Tuna salad
Manganese 0.04mg 0.019mg Tuna salad
Selenium 41.2µg 46.8µg Sablefish
Vitamin A 97IU 338IU Sablefish
Vitamin A RAE 24µg 102µg Sablefish
Vitamin C 2.2mg 0mg Tuna salad
Vitamin B1 0.031mg 0.122mg Sablefish
Vitamin B2 0.07mg 0.115mg Sablefish
Vitamin B3 6.7mg 5.128mg Tuna salad
Vitamin B5 0.26mg 0.865mg Sablefish
Vitamin B6 0.081mg 0.346mg Sablefish
Folate 8µg 17µg Sablefish
Vitamin B12 1.2µg 1.44µg Sablefish
Tryptophan 0.18mg 0.193mg Sablefish
Threonine 0.701mg 0.754mg Sablefish
Isoleucine 0.739mg 0.792mg Sablefish
Leucine 1.293mg 1.397mg Sablefish
Lysine 1.457mg 1.579mg Sablefish
Methionine 0.47mg 0.509mg Sablefish
Phenylalanine 0.626mg 0.671mg Sablefish
Valine 0.824mg 0.886mg Sablefish
Histidine 0.467mg 0.506mg Sablefish
Cholesterol 13mg 63mg Tuna salad
Saturated Fat 1.544g 4.099g Tuna salad
Omega-3 - DHA 0.055g 0.92g Sablefish
Omega-3 - EPA 0.014g 0.867g Sablefish
Omega-3 - DPA 0.216g Sablefish
Monounsaturated Fat 2.887g 10.328g Sablefish
Polyunsaturated fat 4.122g 2.618g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad 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
27%
Tuna salad
38%
Sablefish
Minerals Daily Need Coverage Score
49%
Tuna salad
55%
Sablefish

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 50mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 2.555g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 330mg)
Which food is richer in vitamins?
Sablefish
Sablefish is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. 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.