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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, Selenium, and Vitamin A RAE.
  • Whiting's daily need coverage for Vitamin B12 is 48% higher.
  • The amount of Saturated Fat in Whiting is lower.

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.
Contains more Calcium +37.8%
Contains more Phosphorus +32.6%
Contains more Zinc +29.3%
Contains more Copper +42.9%
Contains more Manganese +584.2%
Contains more Iron +290.5%
Contains more Magnesium +163%
Contains less Sodium -45.5%
Contains more Selenium +13.9%
Equal in Potassium - 459
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Calcium +37.8%
Contains more Phosphorus +32.6%
Contains more Zinc +29.3%
Contains more Copper +42.9%
Contains more Manganese +584.2%
Contains more Iron +290.5%
Contains more Magnesium +163%
Contains less Sodium -45.5%
Contains more Selenium +13.9%
Equal in Potassium - 459

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.
:
Contains more Vitamin B12 +80.6%
Contains more Vitamin A +164.1%
Contains more Vitamin B1 +79.4%
Contains more Vitamin B2 +91.7%
Contains more Vitamin B3 +207.1%
Contains more Vitamin B5 +246%
Contains more Vitamin B6 +92.2%
Contains more Folate +13.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 46% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0% 0%
Contains more Vitamin B12 +80.6%
Contains more Vitamin A +164.1%
Contains more Vitamin B1 +79.4%
Contains more Vitamin B2 +91.7%
Contains more Vitamin B3 +207.1%
Contains more Vitamin B5 +246%
Contains more Vitamin B6 +92.2%
Contains more Folate +13.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +36.6%
Contains more Water +18.9%
Contains more Fats +1060.9%
Contains more Other +183.3%
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 Protein +36.6%
Contains more Water +18.9%
Contains more Fats +1060.9%
Contains more Other +183.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +2220.9%
Contains more Polyunsaturated fat +346%
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +2220.9%
Contains more Polyunsaturated fat +346%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whiting Sablefish Opinion
Protein 23.48g 17.19g Whiting
Fats 1.69g 19.62g Sablefish
Calories 116kcal 250kcal Sablefish
Calcium 62mg 45mg Whiting
Iron 0.42mg 1.64mg Sablefish
Magnesium 27mg 71mg Sablefish
Phosphorus 285mg 215mg Whiting
Potassium 434mg 459mg Sablefish
Sodium 132mg 72mg Sablefish
Zinc 0.53mg 0.41mg Whiting
Copper 0.04mg 0.028mg Whiting
Manganese 0.13mg 0.019mg Whiting
Selenium 41.1µg 46.8µg Sablefish
Vitamin A 128IU 338IU Sablefish
Vitamin A RAE 38µg 102µg Sablefish
Vitamin E 0.38mg Whiting
Vitamin D 73IU Whiting
Vitamin D 1.8µg Whiting
Vitamin B1 0.068mg 0.122mg Sablefish
Vitamin B2 0.06mg 0.115mg Sablefish
Vitamin B3 1.67mg 5.128mg Sablefish
Vitamin B5 0.25mg 0.865mg Sablefish
Vitamin B6 0.18mg 0.346mg Sablefish
Folate 15µg 17µg Sablefish
Vitamin B12 2.6µg 1.44µg Whiting
Choline 83.3mg Whiting
Vitamin K 0.1µg Whiting
Tryptophan 0.263mg 0.193mg Whiting
Threonine 1.029mg 0.754mg Whiting
Isoleucine 1.082mg 0.792mg Whiting
Leucine 1.908mg 1.397mg Whiting
Lysine 2.156mg 1.579mg Whiting
Methionine 0.695mg 0.509mg Whiting
Phenylalanine 0.917mg 0.671mg Whiting
Valine 1.21mg 0.886mg Whiting
Histidine 0.691mg 0.506mg Whiting
Cholesterol 84mg 63mg Sablefish
Saturated Fat 0.4g 4.099g Whiting
Omega-3 - DHA 0.235g 0.92g Sablefish
Omega-3 - EPA 0.283g 0.867g Sablefish
Omega-3 - DPA 0.017g 0.216g Sablefish
Monounsaturated Fat 0.445g 10.328g Sablefish
Polyunsaturated fat 0.587g 2.618g Sablefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting 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
44%
Whiting
38%
Sablefish
Minerals Daily Need Coverage Score
50%
Whiting
55%
Sablefish

Comparison summary

Which food is lower in Saturated Fat?
Whiting
Whiting is lower in Saturated Fat (difference - 3.699g)
Which food is lower in Sugar?
Sablefish
Sablefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 60mg)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 21mg)
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.
Which food is richer in vitamins?
?
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. 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.