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  6. Whiting vs. Sablefish

Whiting vs. Sablefish — In-Depth Nutrition Comparison

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Differences between whiting and sablefish

  • Whiting has more vitamin B12 and phosphorus, while sablefish has more vitamin B3, iron, vitamin B6, vitamin B5, magnesium, and selenium.
  • Whiting's daily need coverage for vitamin B12 is 48% higher.

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

Infographic

Whiting 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 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
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 CalciumCalcium +37.8%
Contains more CopperCopper +42.9%
Contains more ZincZinc +29.3%
Contains more PhosphorusPhosphorus +32.6%
Contains more ManganeseManganese +584.2%
Contains more MagnesiumMagnesium +163%
Contains more IronIron +290.5%
Contains less SodiumSodium -45.5%
Contains more SeleniumSelenium +13.9%
~equal in Potassium ~459mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 27% 13% 7.6% 17% 14% 31% 15% 42% 325% 0.25% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 34% 0% 31% 27% 96% 52% 80% 180% 0% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +80.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +168.4%
Contains more Vitamin B1Vitamin B1 +79.4%
Contains more Vitamin B2Vitamin B2 +91.7%
Contains more Vitamin B3Vitamin B3 +207.1%
Contains more Vitamin B5Vitamin B5 +246%
Contains more Vitamin B6Vitamin B6 +92.2%
Contains more FolateFolate +13.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Whiting Sablefish DV% diff.
Vitamin B12 2.6µg 1.44µg 48%
Fats 1.69g 19.62g 28%
Monounsaturated fat 0.445g 10.328g 25%
Vitamin B3 1.67mg 5.128mg 22%
Saturated fat 0.4g 4.099g 17%
Iron 0.42mg 1.64mg 15%
Choline 83.3mg 15%
Polyunsaturated fat 0.587g 2.618g 14%
Protein 23.48g 17.19g 13%
Vitamin B6 0.18mg 0.346mg 13%
Vitamin B5 0.25mg 0.865mg 12%
Magnesium 27mg 71mg 10%
Phosphorus 285mg 215mg 10%
Selenium 41.1µg 46.8µg 10%
Vitamin D* 73 IU 9%
Vitamin D 1.8µg 9%
Calories 116kcal 250kcal 7%
Cholesterol 84mg 63mg 7%
Vitamin A 38µg 102µg 7%
Manganese 0.13mg 0.019mg 5%
Vitamin B1 0.068mg 0.122mg 5%
Vitamin B2 0.06mg 0.115mg 4%
Sodium 132mg 72mg 3%
Vitamin E 0.38mg 3%
Calcium 62mg 45mg 2%
Potassium 434mg 459mg 1%
Copper 0.04mg 0.028mg 1%
Zinc 0.53mg 0.41mg 1%
Folate 15µg 17µg 1%
Protein per 100 calories 20g 6.9g N/A
Calories per 10 g protein 49kcal 145kcal N/A
Weight per 100 calories 86g 40g N/A
Unsaturated / Saturated Fat ratio 2.6 3.2 N/A
Vitamin K 0.1µg 0%
Tryptophan 0.263mg 0.193mg 0%
Threonine 1.029mg 0.754mg 0%
Isoleucine 1.082mg 0.792mg 0%
Leucine 1.908mg 1.397mg 0%
Lysine 2.156mg 1.579mg 0%
Methionine 0.695mg 0.509mg 0%
Phenylalanine 0.917mg 0.671mg 0%
Valine 1.21mg 0.886mg 0%
Histidine 0.691mg 0.506mg 0%
Omega-3 - EPA 0.283g 0.867g N/A
Omega-3 - DHA 0.235g 0.92g N/A
Omega-3 - DPA 0.017g 0.216g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 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 +36.6%
Contains more WaterWater +18.9%
Contains more FatsFats +1060.9%
Contains more OtherOther +183.3%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 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 -90.2%
Contains more Mono. FatMonounsaturated fat +2220.9%
Contains more Poly. FatPolyunsaturated fat +346%

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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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.