Sablefish vs. Cod — In-Depth Nutrition Comparison

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The main differences between sablefish and cod

Sablefish is richer than cod in selenium, vitamin B3, vitamin B12, iron, vitamin B5, phosphorus, magnesium, potassium, and vitamin A.
Daily need coverage for saturated fat for sablefish is 20% higher.
Sablefish contains 7 times more vitamin A than cod. Sablefish contains 338 IU of vitamin A, while cod contains 47 IU.
Cod contains less saturated fat.

Food types used in this article are Fish, sablefish, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat.

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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

Cod

Contains more MagnesiumMagnesium	+69%
Contains more CalciumCalcium	+221.4%
Contains more PotassiumPotassium	+88.1%
Contains more IronIron	+234.7%
Contains more PhosphorusPhosphorus	+55.8%
Contains more SeleniumSelenium	+24.5%

Contains more CopperCopper	+28.6%
Contains more ZincZinc	+41.5%

~equal in Sodium ~78mg

~equal in Manganese ~0.02mg

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

Cod

Contains more Vitamin AVitamin A	+628.6%
Contains more Vitamin B1Vitamin B1	+38.6%
Contains more Vitamin B2Vitamin B2	+45.6%
Contains more Vitamin B3Vitamin B3	+104.1%
Contains more Vitamin B5Vitamin B5	+380.6%
Contains more Vitamin B6Vitamin B6	+22.3%
Contains more Vitamin B12Vitamin B12	+37.1%
Contains more FolateFolate	+112.5%

Contains more Vitamin CVitamin C

+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	19.62g	0.86g	29%
Monounsaturated fat	10.328g	0.124g	26%
Saturated fat	4.099g	0.168g	18%
Selenium	46.8µg	37.6µg	17%
Vitamin B3	5.128mg	2.513mg	16%
Vitamin B12	1.44µg	1.05µg	16%
Polyunsaturated fat	2.618g	0.292g	16%
Choline		83.7mg	15%
Iron	1.64mg	0.49mg	14%
Vitamin B5	0.865mg	0.18mg	14%
Protein	17.19g	22.83g	11%
Phosphorus	215mg	138mg	11%
Vitamin A	102µg	14µg	10%
Calories	250kcal	105kcal	7%
Magnesium	71mg	42mg	7%
Vitamin D*		46 IU	6%
Vitamin D		1.2µg	6%
Potassium	459mg	244mg	6%
Vitamin E		0.81mg	5%
Vitamin B6	0.346mg	0.283mg	5%
Cholesterol	63mg	55mg	3%
Calcium	45mg	14mg	3%
Vitamin B1	0.122mg	0.088mg	3%
Vitamin B2	0.115mg	0.079mg	3%
Zinc	0.41mg	0.58mg	2%
Folate	17µg	8µg	2%
Vitamin C	0mg	1mg	1%
Copper	0.028mg	0.036mg	1%
Protein per 100 calories	6.9g	22g	N/A
Calories per 10 g protein	145kcal	46kcal	N/A
Weight per 100 calories	40g	95g	N/A
Unsaturated / Saturated Fat ratio	3.2	2.5	N/A
Sodium	72mg	78mg	0%
Manganese	0.019mg	0.02mg	0%
Vitamin K		0.1µg	0%
Tryptophan	0.193mg	0.256mg	0%
Threonine	0.754mg	1.001mg	0%
Isoleucine	0.792mg	1.052mg	0%
Leucine	1.397mg	1.856mg	0%
Lysine	1.579mg	2.097mg	0%
Methionine	0.509mg	0.676mg	0%
Phenylalanine	0.671mg	0.891mg	0%
Valine	0.886mg	1.176mg	0%
Histidine	0.506mg	0.672mg	0%
Omega-3 - EPA	0.867g	0.004g	N/A
Omega-3 - DHA	0.92g	0.154g	N/A
Omega-3 - DPA	0.216g	0.013g	N/A