Sablefish vs. Pollock — In-Depth Nutrition Comparison

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A recap on the differences between sablefish and pollock

Sablefish is higher in iron, vitamin B5, vitamin B3, and vitamin A, yet pollock is higher in vitamin B12, vitamin B2, and phosphorus.
Pollock covers your daily vitamin B12 needs 93% more than sablefish.
Sablefish contains 26 times more saturated fat than pollock. While sablefish contains 4.099g of saturated fat, pollock contains only 0.159g.

Food varieties used in this article are Fish, sablefish, cooked, dry heat and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

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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.

Sablefish

Pollock

Contains more IronIron	+192.9%
Contains less SodiumSodium	-82.8%

Contains more MagnesiumMagnesium	+14.1%
Contains more CalciumCalcium	+60%
Contains more CopperCopper	+114.3%
Contains more ZincZinc	+39%
Contains more PhosphorusPhosphorus	+24.2%

~equal in Potassium ~430mg

~equal in Manganese ~0.018mg

~equal in Selenium ~44.1µg

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.

Sablefish

Pollock

Contains more Vitamin AVitamin A	+500%
Contains more Vitamin B1Vitamin B1	+125.9%
Contains more Vitamin B3Vitamin B3	+29.9%
Contains more Vitamin B5Vitamin B5	+100.2%
Contains more FolateFolate	+466.7%

Contains more Vitamin B2Vitamin B2	+93.9%
Contains more Vitamin B12Vitamin B12	+154.2%

~equal in Vitamin C ~0mg

~equal in Vitamin B6 ~0.329mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.44µg	3.66µg	93%
Fats	19.62g	1.18g	28%
Monounsaturated fat	10.328g	0.134g	25%
Saturated fat	4.099g	0.159g	18%
Choline		91.6mg	17%
Sodium	72mg	419mg	15%
Iron	1.64mg	0.56mg	14%
Polyunsaturated fat	2.618g	0.583g	14%
Protein	17.19g	23.48g	13%
Vitamin A	102µg	17µg	9%
Vitamin B5	0.865mg	0.432mg	9%
Cholesterol	63mg	86mg	8%
Vitamin B2	0.115mg	0.223mg	8%
Calories	250kcal	111kcal	7%
Vitamin D		1.3µg	7%
Phosphorus	215mg	267mg	7%
Vitamin B3	5.128mg	3.949mg	7%
Vitamin D*		51 IU	6%
Vitamin B1	0.122mg	0.054mg	6%
Selenium	46.8µg	44.1µg	5%
Copper	0.028mg	0.06mg	4%
Folate	17µg	3µg	4%
Calcium	45mg	72mg	3%
Magnesium	71mg	81mg	2%
Vitamin E		0.28mg	2%
Potassium	459mg	430mg	1%
Zinc	0.41mg	0.57mg	1%
Vitamin B6	0.346mg	0.329mg	1%
Protein per 100 calories	6.9g	21g	N/A
Calories per 10 g protein	145kcal	47kcal	N/A
Weight per 100 calories	40g	90g	N/A
Unsaturated / Saturated Fat ratio	3.2	4.5	N/A
Manganese	0.019mg	0.018mg	0%
Vitamin K		0.1µg	0%
Tryptophan	0.193mg	0.263mg	0%
Threonine	0.754mg	1.029mg	0%
Isoleucine	0.792mg	1.082mg	0%
Leucine	1.397mg	1.908mg	0%
Lysine	1.579mg	2.157mg	0%
Methionine	0.509mg	0.696mg	0%
Phenylalanine	0.671mg	0.917mg	0%
Valine	0.886mg	1.21mg	0%
Histidine	0.506mg	0.691mg	0%
Omega-3 - EPA	0.867g	0.086g	N/A
Omega-3 - DHA	0.92g	0.423g	N/A
Omega-3 - DPA	0.216g	0.027g	N/A