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  6. Tuna vs. Sablefish

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 RAE, 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.

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
6
:
4
Sablefish
Sablefish
Contains more Phosphorus +54.9%
Contains more Potassium +14.8%
Contains less Sodium -25%
Contains more Copper +53.6%
Contains more Selenium +131.2%
Contains more Calcium +1025%
Contains more Iron +78.3%
Contains more Magnesium +69%
Contains more Manganese +46.2%
Equal in Zinc - 0.41
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Phosphorus +54.9%
Contains more Potassium +14.8%
Contains less Sodium -25%
Contains more Copper +53.6%
Contains more Selenium +131.2%
Contains more Calcium +1025%
Contains more Iron +78.3%
Contains more Magnesium +69%
Contains more Manganese +46.2%
Equal in Zinc - 0.41

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
:
3
Sablefish
Sablefish
Contains more Vitamin B2 +19.1%
Contains more Vitamin B3 +330.4%
Contains more Vitamin B6 +200%
Contains more Vitamin B12 +63.2%
Contains more Vitamin A +420%
Contains more Vitamin B5 +159%
Contains more Folate +750%
Equal in Vitamin B1 - 0.122
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 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 B2 +19.1%
Contains more Vitamin B3 +330.4%
Contains more Vitamin B6 +200%
Contains more Vitamin B12 +63.2%
Contains more Vitamin A +420%
Contains more Vitamin B5 +159%
Contains more Folate +750%
Equal in Vitamin B1 - 0.122

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
:
1
Sablefish
Sablefish
Contains more Protein +69.6%
Contains more Other +276.5%
Contains more Fats +3225.4%
Equal in Water - 62.85
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 Protein +69.6%
Contains more Other +276.5%
Contains more Fats +3225.4%
Equal in Water - 62.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Sablefish
Sablefish
Contains less Saturated Fat -95%
Contains more Monounsaturated Fat +7384.1%
Contains more Polyunsaturated fat +1396%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 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%
Contains more Monounsaturated Fat +7384.1%
Contains more Polyunsaturated 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.
Tuna Sablefish
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tuna Sablefish Opinion
Protein 29.15g 17.19g Tuna
Fats 0.59g 19.62g Sablefish
Calories 130kcal 250kcal Sablefish
Calcium 4mg 45mg Sablefish
Iron 0.92mg 1.64mg Sablefish
Magnesium 42mg 71mg Sablefish
Phosphorus 333mg 215mg Tuna
Potassium 527mg 459mg Tuna
Sodium 54mg 72mg Tuna
Zinc 0.45mg 0.41mg Tuna
Copper 0.043mg 0.028mg Tuna
Manganese 0.013mg 0.019mg Sablefish
Selenium 108.2µg 46.8µg Tuna
Vitamin A 65IU 338IU Sablefish
Vitamin A RAE 22µg 102µg Sablefish
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin B1 0.134mg 0.122mg Tuna
Vitamin B2 0.137mg 0.115mg Tuna
Vitamin B3 22.07mg 5.128mg Tuna
Vitamin B5 0.334mg 0.865mg Sablefish
Vitamin B6 1.038mg 0.346mg Tuna
Folate 2µg 17µg Sablefish
Vitamin B12 2.35µg 1.44µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.193mg Tuna
Threonine 1.224mg 0.754mg Tuna
Isoleucine 1.287mg 0.792mg Tuna
Leucine 2.27mg 1.397mg Tuna
Lysine 2.565mg 1.579mg Tuna
Methionine 0.827mg 0.509mg Tuna
Phenylalanine 1.091mg 0.671mg Tuna
Valine 1.438mg 0.886mg Tuna
Histidine 0.822mg 0.506mg Tuna
Cholesterol 47mg 63mg Tuna
Trans Fat 0.02g Sablefish
Saturated Fat 0.205g 4.099g Tuna
Omega-3 - DHA 0.105g 0.92g Sablefish
Omega-3 - EPA 0.015g 0.867g Sablefish
Omega-3 - DPA 0.005g 0.216g Sablefish
Monounsaturated Fat 0.138g 10.328g Sablefish
Polyunsaturated fat 0.175g 2.618g Sablefish
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Sablefish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
92%
Tuna
41%
Sablefish
Minerals Daily Need Coverage Score
88%
Tuna
55%
Sablefish

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 3.894g)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Sugar?
Sablefish
Sablefish is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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 - 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.