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  6. Rockfish vs. Sablefish raw

Rockfish vs. Sablefish raw — In-Depth Nutrition Comparison

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The main differences between rockfish and sablefish raw

  • Rockfish has more selenium, protein, and vitamin B2; however, sablefish raw has more fats, iron, vitamin B3, vitamin A, vitamin B5, and vitamin B6.
  • Daily need coverage for selenium for rockfish is 48% higher.
  • Sablefish raw has 2 times less vitamin B2 than rockfish. Rockfish has 0.187mg of vitamin B2, while sablefish raw has 0.09mg.
  • Rockfish is lower in saturated fat.

Food types used in this article are Fish, rockfish, Pacific, mixed species, raw and Fish, sablefish, raw.

Infographic

Rockfish vs Sablefish raw infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 4.2% 34% 11% 11% 9.8% 88% 9.7% 1.4% 344%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 11% 32% 48% 7.3% 8.7% 72% 7.3% 2% 199%
Contains more CopperCopper +54.5%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +22%
Contains more SeleniumSelenium +72.6%
Contains more MagnesiumMagnesium +103.7%
Contains more CalciumCalcium +150%
Contains more IronIron +326.7%
Contains less SodiumSodium -24.3%
Contains more ManganeseManganese +36.4%
~equal in Potassium ~358mg

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.
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% 57% 1.3% 7.2% 5.8% 43% 45% 20% 48% 174% 0% 6.8%
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% 31% 0% 25% 21% 75% 45% 69% 188% 0% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +107.8%
Contains more Vitamin AVitamin A +2225%
Contains more Vitamin B1Vitamin B1 +334.8%
Contains more Vitamin B3Vitamin B3 +67.2%
Contains more Vitamin B5Vitamin B5 +125.2%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.5µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rockfish Sablefish raw DV% diff.
Selenium 63µg 36.5µg 48%
Fats 1.34g 15.3g 21%
Vitamin D* 151 IU 19%
Vitamin D 3.8µg 19%
Monounsaturated fat 0.385g 8.057g 19%
Saturated fat 0.347g 3.201g 13%
Iron 0.3mg 1.28mg 12%
Choline 65mg 12%
Polyunsaturated fat 0.401g 2.042g 11%
Protein 18.36g 13.41g 10%
Vitamin A 4µg 93µg 10%
Vitamin B3 2.393mg 4mg 10%
Vitamin B5 0.333mg 0.75mg 8%
Magnesium 27mg 55mg 7%
Vitamin B2 0.187mg 0.09mg 7%
Vitamin B6 0.21mg 0.3mg 7%
Vitamin B1 0.023mg 0.1mg 6%
Calories 90kcal 195kcal 5%
Phosphorus 205mg 168mg 5%
Vitamin B12 1.39µg 1.5µg 5%
Calcium 14mg 35mg 2%
Vitamin E 0.36mg 2%
Folate 9µg 15µg 2%
Potassium 386mg 358mg 1%
Copper 0.034mg 0.022mg 1%
Sodium 74mg 56mg 1%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 20g 6.9g N/A
Calories per 10 g protein 49kcal 145kcal N/A
Weight per 100 calories 111g 51g N/A
Unsaturated / Saturated Fat ratio 2.3 3.2 N/A
Cholesterol 50mg 49mg 0%
Zinc 0.36mg 0.32mg 0%
Manganese 0.011mg 0.015mg 0%
Trans fat 0.02g N/A
Tryptophan 0.245mg 0.15mg 0%
Threonine 0.838mg 0.588mg 0%
Isoleucine 0.876mg 0.618mg 0%
Leucine 1.516mg 1.09mg 0%
Lysine 1.808mg 1.232mg 0%
Methionine 0.584mg 0.397mg 0%
Phenylalanine 0.772mg 0.524mg 0%
Valine 0.913mg 0.691mg 0%
Histidine 0.414mg 0.395mg 0%
Omega-3 (EPA) 0.089g 0.677g N/A
Omega-3 (DHA) 0.197g 0.718g N/A
Omega-3 (DPA) 0.023g 0.169g N/A
Omega-3 (Eicosatrienoic acid) 0.003g N/A
Omega-6 (Gamma-linolenic acid) 0.001g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.002g N/A
Omega-6 (Eicosadienoic acid) 0.004g N/A
Omega-6 (Linoleic acid) 0.022g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 79%
Protein: 18.36 g
Fats: 1.34 g
Carbs: 0 g
Water: 79.08 g
Other: 1.22 g
13% 15% 71%
Protein: 13.41 g
Fats: 15.3 g
Carbs: 0 g
Water: 71.02 g
Other: 0.27 g
Contains more ProteinProtein +36.9%
Contains more WaterWater +11.3%
Contains more FatsFats +1041.8%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 34% 35%
Saturated fat: Sat. Fat 0.347 g
Monounsaturated fat: Mono. Fat 0.385 g
Polyunsaturated fat: Poly. Fat 0.401 g
24% 61% 15%
Saturated fat: Sat. Fat 3.201 g
Monounsaturated fat: Mono. Fat 8.057 g
Polyunsaturated fat: Poly. Fat 2.042 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +1992.7%
Contains more Poly. FatPolyunsaturated fat +409.2%

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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173684/nutrients
  2. Sablefish raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175134/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.