Rockfish vs. Sablefish — In-Depth Nutrition Comparison

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How are rockfish and sablefish different?

Rockfish is higher in selenium and vitamin B2; however, sablefish is richer in iron, vitamin B3, vitamin B5, magnesium, vitamin B6, vitamin B1, and vitamin A.
Daily need coverage for selenium for rockfish is 53% higher.
Rockfish contains 2 times more vitamin B2 than sablefish. While rockfish contains 0.226mg of vitamin B2, sablefish contains only 0.115mg.
Rockfish has less saturated fat.

Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, sablefish, cooked, dry heat are the varieties used in this article.

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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.

Rockfish

Sablefish

Contains more CopperCopper	+46.4%
Contains more PhosphorusPhosphorus	+15.3%
Contains more SeleniumSelenium	+62.8%

Contains more MagnesiumMagnesium	+115.2%
Contains more CalciumCalcium	+164.7%
Contains more IronIron	+355.6%
Contains less SodiumSodium	-19.1%
Contains more ManganeseManganese	+46.2%

~equal in Potassium ~459mg

~equal in Zinc ~0.41mg

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.

Rockfish

Sablefish

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+96.5%

Contains more Vitamin AVitamin A	+1940%
Contains more Vitamin B1Vitamin B1	+351.9%
Contains more Vitamin B3Vitamin B3	+77%
Contains more Vitamin B5Vitamin B5	+114.1%
Contains more Vitamin B6Vitamin B6	+43.6%
Contains more FolateFolate	+70%

~equal in Vitamin C ~0mg

~equal in Vitamin B12 ~1.44µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	76.2µg	46.8µg	53%
Fats	1.62g	19.62g	28%
Monounsaturated fat	0.466g	10.328g	25%
Vitamin D*	183 IU		23%
Vitamin D	4.6µg		23%
Saturated fat	0.42g	4.099g	17%
Iron	0.36mg	1.64mg	16%
Vitamin B3	2.897mg	5.128mg	14%
Choline	78.7mg		14%
Polyunsaturated fat	0.485g	2.618g	14%
Vitamin A	5µg	102µg	11%
Protein	22.23g	17.19g	10%
Magnesium	33mg	71mg	9%
Vitamin B2	0.226mg	0.115mg	9%
Vitamin B5	0.404mg	0.865mg	9%
Vitamin B1	0.027mg	0.122mg	8%
Vitamin B6	0.241mg	0.346mg	8%
Calories	109kcal	250kcal	7%
Vitamin B12	1.59µg	1.44µg	6%
Phosphorus	248mg	215mg	5%
Calcium	17mg	45mg	3%
Vitamin E	0.44mg		3%
Folate	10µg	17µg	2%
Cholesterol	61mg	63mg	1%
Copper	0.041mg	0.028mg	1%
Sodium	89mg	72mg	1%
Protein per 100 calories	20g	6.9g	N/A
Calories per 10 g protein	49kcal	145kcal	N/A
Weight per 100 calories	92g	40g	N/A
Unsaturated / Saturated Fat ratio	2.3	3.2	N/A
Potassium	467mg	459mg	0%
Zinc	0.43mg	0.41mg	0%
Manganese	0.013mg	0.019mg	0%
Trans fat	0.025g		N/A
Tryptophan	0.296mg	0.193mg	0%
Threonine	1.014mg	0.754mg	0%
Isoleucine	1.06mg	0.792mg	0%
Leucine	1.835mg	1.397mg	0%
Lysine	2.188mg	1.579mg	0%
Methionine	0.707mg	0.509mg	0%
Phenylalanine	0.935mg	0.671mg	0%
Valine	1.106mg	0.886mg	0%
Histidine	0.502mg	0.506mg	0%
Omega-3 - EPA	0.107g	0.867g	N/A
Omega-3 - DHA	0.238g	0.92g	N/A
Omega-3 - DPA	0.027g	0.216g	N/A
Omega-6 - Eicosadienoic acid	0.005g		N/A