Grouper vs. Sablefish — In-Depth Nutrition Comparison

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Significant differences between grouper and sablefish

Grouper has more protein; however, sablefish is richer in vitamin B12, vitamin B3, fats, phosphorus, vitamin B2, magnesium, iron, and vitamin A.
Sablefish covers your daily vitamin B12 needs 31% more than grouper.
Grouper contains less saturated fat.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Grouper

Sablefish

Contains more CopperCopper	+60.7%
Contains more ZincZinc	+24.4%
Contains less SodiumSodium	-26.4%

Contains more MagnesiumMagnesium	+91.9%
Contains more CalciumCalcium	+114.3%
Contains more IronIron	+43.9%
Contains more PhosphorusPhosphorus	+50.3%
Contains more ManganeseManganese	+58.3%

~equal in Potassium ~459mg

~equal in Selenium ~46.8µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Grouper

Sablefish

Contains more Vitamin AVitamin A	+104%
Contains more Vitamin B1Vitamin B1	+50.6%
Contains more Vitamin B2Vitamin B2	+1816.7%
Contains more Vitamin B3Vitamin B3	+1245.9%
Contains more Vitamin B12Vitamin B12	+108.7%
Contains more FolateFolate	+70%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin B6 ~0.346mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.69µg	1.44µg	31%
Vitamin B3	0.381mg	5.128mg	30%
Fats	1.3g	19.62g	28%
Monounsaturated fat	0.268g	10.328g	25%
Saturated fat	0.299g	4.099g	17%
Protein	24.84g	17.19g	15%
Polyunsaturated fat	0.403g	2.618g	15%
Phosphorus	143mg	215mg	10%
Magnesium	37mg	71mg	8%
Vitamin B2	0.006mg	0.115mg	8%
Calories	118kcal	250kcal	7%
Iron	1.14mg	1.64mg	6%
Vitamin A	50µg	102µg	6%
Cholesterol	47mg	63mg	5%
Vitamin B1	0.081mg	0.122mg	3%
Calcium	21mg	45mg	2%
Copper	0.045mg	0.028mg	2%
Folate	10µg	17µg	2%
Zinc	0.51mg	0.41mg	1%
Sodium	53mg	72mg	1%
Protein per 100 calories	21g	6.9g	N/A
Calories per 10 g protein	48kcal	145kcal	N/A
Weight per 100 calories	85g	40g	N/A
Unsaturated / Saturated Fat ratio	2.2	3.2	N/A
Potassium	475mg	459mg	0%
Manganese	0.012mg	0.019mg	0%
Selenium	46.8µg	46.8µg	0%
Vitamin B5	0.87mg	0.865mg	0%
Vitamin B6	0.35mg	0.346mg	0%
Tryptophan	0.278mg	0.193mg	0%
Threonine	1.089mg	0.754mg	0%
Isoleucine	1.145mg	0.792mg	0%
Leucine	2.019mg	1.397mg	0%
Lysine	2.282mg	1.579mg	0%
Methionine	0.735mg	0.509mg	0%
Phenylalanine	0.97mg	0.671mg	0%
Valine	1.28mg	0.886mg	0%
Histidine	0.731mg	0.506mg	0%
Omega-3 (EPA)	0.035g	0.867g	N/A
Omega-3 (DHA)	0.213g	0.92g	N/A
Omega-3 (DPA)	0.017g	0.216g	N/A