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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, magnesium, and vitamin A.
  • Daily need coverage for selenium for 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.

Infographic

Tuna 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.
Tuna
Tuna
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
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 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%
~equal in Zinc ~0.41mg

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.
Tuna
Tuna
8
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
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 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 +363.6%
Contains more Vitamin B5Vitamin B5 +159%
Contains more FolateFolate +750%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.122mg

All nutrients comparison - raw data values

Nutrient Tuna Sablefish DV% diff.
Selenium 108.2µg 46.8µg 112%
Vitamin B3 22.07mg 5.128mg 106%
Vitamin B6 1.038mg 0.346mg 53%
Vitamin B12 2.35µg 1.44µg 38%
Fats 0.59g 19.62g 29%
Monounsaturated fat 0.138g 10.328g 25%
Protein 29.15g 17.19g 24%
Saturated fat 0.205g 4.099g 18%
Phosphorus 333mg 215mg 17%
Polyunsaturated fat 0.175g 2.618g 16%
Choline 77.6mg 14%
Vitamin B5 0.334mg 0.865mg 11%
Vitamin D 82IU 10%
Vitamin D 2µg 10%
Vitamin A 22µg 102µg 9%
Iron 0.92mg 1.64mg 9%
Magnesium 42mg 71mg 7%
Calories 130kcal 250kcal 6%
Cholesterol 47mg 63mg 5%
Folate 2µg 17µg 4%
Calcium 4mg 45mg 4%
Vitamin B2 0.137mg 0.115mg 2%
Vitamin E 0.29mg 2%
Copper 0.043mg 0.028mg 2%
Potassium 527mg 459mg 2%
Vitamin B1 0.134mg 0.122mg 1%
Sodium 54mg 72mg 1%
Zinc 0.45mg 0.41mg 0%
Manganese 0.013mg 0.019mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0.193mg 0%
Threonine 1.224mg 0.754mg 0%
Isoleucine 1.287mg 0.792mg 0%
Leucine 2.27mg 1.397mg 0%
Lysine 2.565mg 1.579mg 0%
Methionine 0.827mg 0.509mg 0%
Phenylalanine 1.091mg 0.671mg 0%
Valine 1.438mg 0.886mg 0%
Histidine 0.822mg 0.506mg 0%
Omega-3 - EPA 0.015g 0.867g N/A
Omega-3 - DHA 0.105g 0.92g N/A
Omega-3 - DPA 0.005g 0.216g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 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
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 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 -95%
Contains more Mono. FatMonounsaturated fat +7384.1%
Contains more Poly. FatPolyunsaturated fat +1396%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.