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  6. Turbot vs. Sablefish

Turbot vs. Sablefish — In-Depth Nutrition Comparison

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Significant differences between Turbot and Sablefish

  • Turbot has more Vitamin B12, however, Sablefish is richer in Vitamin B3, Iron, Vitamin A, Vitamin B6, and Phosphorus.
  • Turbot covers your daily Vitamin B12 needs 46% more than Sablefish.
  • Sablefish has 3 times less Sodium than Turbot. Turbot has 192mg of Sodium, while Sablefish has 72mg.

Specific food types used in this comparison are Fish, turbot, european, cooked, dry heat and Fish, sablefish, cooked, dry heat.

Infographic

Turbot 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.
Turbot
Turbot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 6.9% 27% 17% 16% 7.6% 71% 25% 2.9% 255%
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 +67.9%
Contains more ManganeseManganese +15.8%
Contains more CalciumCalcium +95.7%
Contains more PotassiumPotassium +50.5%
Contains more IronIron +256.5%
Contains more ZincZinc +46.4%
Contains more PhosphorusPhosphorus +30.3%
Contains less SodiumSodium -62.5%
~equal in Magnesium ~71mg
~equal in Selenium ~46.8µg

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.
Turbot
Turbot
2
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 5.7% 2.4% 0% 0% 19% 22% 50% 39% 56% 318% 0% 6.8% 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% 20% 0% 0% 31% 27% 96% 52% 80% 180% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +76.4%
Contains more Vitamin AVitamin A +745%
Contains more Vitamin B1Vitamin B1 +60.5%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more Vitamin B3Vitamin B3 +91.4%
Contains more Vitamin B5Vitamin B5 +31.5%
Contains more Vitamin B6Vitamin B6 +43%
Contains more FolateFolate +88.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turbot
Turbot
3
21% 4% 70% 5%
Protein: 20.58 g
Fats: 3.78 g
Carbs: 0 g
Water: 70.45 g
Other: 5.19 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 +19.7%
Contains more WaterWater +12.1%
Contains more OtherOther +1426.5%
Contains more FatsFats +419%
~equal in Carbs ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turbot Sablefish Opinion
Calories 122kcal 250kcal Sablefish
Protein 20.58g 17.19g Turbot
Fats 3.78g 19.62g Sablefish
Vitamin C 1.7mg 0mg Turbot
Cholesterol 62mg 63mg Turbot
Magnesium 65mg 71mg Sablefish
Calcium 23mg 45mg Sablefish
Potassium 305mg 459mg Sablefish
Iron 0.46mg 1.64mg Sablefish
Copper 0.047mg 0.028mg Turbot
Zinc 0.28mg 0.41mg Sablefish
Phosphorus 165mg 215mg Sablefish
Sodium 192mg 72mg Sablefish
Vitamin A 40IU 338IU Sablefish
Vitamin A 12µg 102µg Sablefish
Manganese 0.022mg 0.019mg Turbot
Selenium 46.8µg 46.8µg
Vitamin B1 0.076mg 0.122mg Sablefish
Vitamin B2 0.097mg 0.115mg Sablefish
Vitamin B3 2.679mg 5.128mg Sablefish
Vitamin B5 0.658mg 0.865mg Sablefish
Vitamin B6 0.242mg 0.346mg Sablefish
Vitamin B12 2.54µg 1.44µg Turbot
Folate 9µg 17µg Sablefish
Saturated Fat 4.099g Turbot
Monounsaturated Fat 10.328g Sablefish
Polyunsaturated fat 2.618g Sablefish
Tryptophan 0.23mg 0.193mg Turbot
Threonine 0.902mg 0.754mg Turbot
Isoleucine 0.948mg 0.792mg Turbot
Leucine 1.672mg 1.397mg Turbot
Lysine 1.89mg 1.579mg Turbot
Methionine 0.609mg 0.509mg Turbot
Phenylalanine 0.803mg 0.671mg Turbot
Valine 1.06mg 0.886mg Turbot
Histidine 0.606mg 0.506mg Turbot
Omega-3 - EPA 0.867g Sablefish
Omega-3 - DHA 0.92g Sablefish
Omega-3 - DPA 0.216g Sablefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turbot Sablefish
Low Calories diet ok
Low Fats diet ok
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
40%
Turbot
38%
Sablefish
Minerals Daily Need Coverage Score
47%
Turbot
55%
Sablefish

Comparison summary

Which food is lower in Cholesterol?
Turbot
Turbot is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Turbot
Turbot is lower in Saturated Fat (difference - 4.099g)
Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 120mg)
Which food is richer in minerals?
Sablefish
Sablefish is relatively richer in minerals
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 lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Turbot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174245/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.