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  6. Whitefish vs. Sablefish

Whitefish vs. Sablefish — In-Depth Nutrition Comparison

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Differences between whitefish and sablefish

  • Whitefish has more phosphorus, zinc, and copper, while sablefish has more selenium, vitamin B12, iron, vitamin B3, and magnesium.
  • Sablefish's daily need coverage for selenium is 56% higher.
  • Sablefish contains 3 times less copper than whitefish. Whitefish contains 0.092mg of copper, while sablefish contains 0.028mg.
  • The amount of saturated fat in whitefish is lower.

The food types used in this comparison are Fish, whitefish, mixed species, cooked, dry heat and Fish, sablefish, cooked, dry heat.

Infographic

Whitefish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
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 +228.6%
Contains more ZincZinc +209.8%
Contains more PhosphorusPhosphorus +60.9%
Contains less SodiumSodium -9.7%
Contains more ManganeseManganese +352.6%
Contains more MagnesiumMagnesium +69%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +13.1%
Contains more IronIron +248.9%
Contains more SeleniumSelenium +188.9%

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.
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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 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% 34% 0% 0% 31% 27% 96% 52% 80% 180% 0% 13% 0%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin B2Vitamin B2 +33.9%
Contains more Vitamin AVitamin A +161.5%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B12Vitamin B12 +50%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin B6 ~0.346mg
~equal in Vitamin K ~µg
~equal in Folate ~17µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Whitefish Sablefish DV% diff.
Selenium 16.2µg 46.8µg 56%
Vitamin B12 0.96µg 1.44µg 20%
Monounsaturated fat 2.559g 10.328g 19%
Fats 7.51g 19.62g 19%
Phosphorus 346mg 215mg 19%
Protein 24.47g 17.19g 15%
Iron 0.47mg 1.64mg 15%
Saturated fat 1.162g 4.099g 13%
Zinc 1.27mg 0.41mg 8%
Vitamin B3 3.846mg 5.128mg 8%
Magnesium 42mg 71mg 7%
Copper 0.092mg 0.028mg 7%
Vitamin A 39µg 102µg 7%
Cholesterol 77mg 63mg 5%
Calories 172kcal 250kcal 4%
Vitamin B1 0.171mg 0.122mg 4%
Vitamin B2 0.154mg 0.115mg 3%
Manganese 0.086mg 0.019mg 3%
Potassium 406mg 459mg 2%
Polyunsaturated fat 2.755g 2.618g 1%
Calcium 33mg 45mg 1%
Sodium 65mg 72mg 0%
Vitamin B5 0.865mg 0.865mg 0%
Vitamin B6 0.346mg 0.346mg 0%
Folate 17µg 17µg 0%
Tryptophan 0.274mg 0.193mg 0%
Threonine 1.073mg 0.754mg 0%
Isoleucine 1.128mg 0.792mg 0%
Leucine 1.989mg 1.397mg 0%
Lysine 2.248mg 1.579mg 0%
Methionine 0.724mg 0.509mg 0%
Phenylalanine 0.955mg 0.671mg 0%
Valine 1.261mg 0.886mg 0%
Histidine 0.721mg 0.506mg 0%
Omega-3 - EPA 0.406g 0.867g N/A
Omega-3 - DHA 1.206g 0.92g N/A
Omega-3 - DPA 0.209g 0.216g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 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 +42.4%
Contains more OtherOther +761.8%
Contains more FatsFats +161.3%
~equal in Carbs ~0g
~equal in Water ~62.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 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 -71.7%
Contains more Mono. FatMonounsaturated fat +303.6%
~equal in Polyunsaturated fat ~2.618g

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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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.