Tuna vs. Sablefish — In-Depth Nutrition Comparison
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How are Tuna and Sablefish different?
- Tuna is higher in Selenium, Vitamin B3, Vitamin B6, Vitamin B12, and Phosphorus, however, Sablefish is richer in Vitamin B5, Iron, Vitamin A, and Magnesium.
- Daily need coverage for Selenium from Tuna is 112% higher.
- Tuna contains 4 times more Vitamin B3 than Sablefish. While Tuna contains 22.07mg of Vitamin B3, Sablefish contains only 5.128mg.
- Tuna has less Saturated Fat.
Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, sablefish, cooked, dry heat are the varieties used in this article.
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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 PotassiumPotassium | +14.8% |
| Contains more CopperCopper | +53.6% |
| Contains more PhosphorusPhosphorus | +54.9% |
| Contains less SodiumSodium | -25% |
| Contains more SeleniumSelenium | +131.2% |
| Contains more MagnesiumMagnesium | +69% |
| Contains more CalciumCalcium | +1025% |
| Contains more IronIron | +78.3% |
| Contains more ManganeseManganese | +46.2% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +19.1% |
| Contains more Vitamin B3Vitamin B3 | +330.4% |
| Contains more Vitamin B6Vitamin B6 | +200% |
| Contains more Vitamin B12Vitamin B12 | +63.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +420% |
| Contains more Vitamin B5Vitamin B5 | +159% |
| Contains more FolateFolate | +750% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +69.6% |
| Contains more OtherOther | +276.5% |
| Contains more FatsFats | +3225.4% |
~equal in
Carbs
~0g
~equal in
Water
~62.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -95% |
| Contains more Mono. FatMonounsaturated Fat | +7384.1% |
| Contains more Poly. FatPolyunsaturated fat | +1396% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 130kcal | 250kcal |
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| Protein | 29.15g | 17.19g |
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| Fats | 0.59g | 19.62g |
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| Cholesterol | 47mg | 63mg |
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| Vitamin D | 82IU |
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| Magnesium | 42mg | 71mg |
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| Calcium | 4mg | 45mg |
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| Potassium | 527mg | 459mg |
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| Iron | 0.92mg | 1.64mg |
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| Copper | 0.043mg | 0.028mg |
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| Zinc | 0.45mg | 0.41mg |
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| Phosphorus | 333mg | 215mg |
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| Sodium | 54mg | 72mg |
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| Vitamin A | 65IU | 338IU |
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| Vitamin A | 22µg | 102µg |
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| Vitamin E | 0.29mg |
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| Vitamin D | 2µg |
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| Manganese | 0.013mg | 0.019mg |
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| Selenium | 108.2µg | 46.8µg |
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| Vitamin B1 | 0.134mg | 0.122mg |
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| Vitamin B2 | 0.137mg | 0.115mg |
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| Vitamin B3 | 22.07mg | 5.128mg |
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| Vitamin B5 | 0.334mg | 0.865mg |
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| Vitamin B6 | 1.038mg | 0.346mg |
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| Vitamin B12 | 2.35µg | 1.44µg |
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| Vitamin K | 0.1µg |
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| Folate | 2µg | 17µg |
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| Trans Fat | 0.02g |
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| Choline | 77.6mg |
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| Saturated Fat | 0.205g | 4.099g |
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| Monounsaturated Fat | 0.138g | 10.328g |
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| Polyunsaturated fat | 0.175g | 2.618g |
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| Tryptophan | 0.313mg | 0.193mg |
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| Threonine | 1.224mg | 0.754mg |
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| Isoleucine | 1.287mg | 0.792mg |
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| Leucine | 2.27mg | 1.397mg |
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| Lysine | 2.565mg | 1.579mg |
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| Methionine | 0.827mg | 0.509mg |
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| Phenylalanine | 1.091mg | 0.671mg |
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| Valine | 1.438mg | 0.886mg |
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| Histidine | 0.822mg | 0.506mg |
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| Omega-3 - EPA | 0.015g | 0.867g |
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| Omega-3 - DHA | 0.105g | 0.92g |
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| Omega-3 - DPA | 0.005g | 0.216g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
88%
38%
Minerals Daily Need Coverage Score
88%
55%
Comparison summary
Which food is lower in Cholesterol?
Tuna is lower in Cholesterol (difference - 16mg)
Which food contains less Sodium?
Tuna contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Tuna is lower in Saturated Fat (difference - 3.894g)
Which food is richer in vitamins?
Tuna is relatively richer in vitamins
Which food is lower in Sugar?
Sablefish is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.