Sablefish vs. Flatfish — In-Depth Nutrition Comparison

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What are the differences between sablefish and flatfish?

Sablefish is higher in fats, selenium, vitamin B3, vitamin B6, iron, vitamin B5, and magnesium; however, flatfish is richer in phosphorus.
Sablefish's daily need coverage for fats is 27% more.
Flatfish contains 8 times less saturated fat than sablefish. Sablefish contains 4.099g of saturated fat, while flatfish contains 0.542g.

We used Fish, sablefish, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat types in this article.

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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.

Sablefish

Flatfish

Contains more MagnesiumMagnesium	+222.7%
Contains more CalciumCalcium	+80%
Contains more PotassiumPotassium	+133%
Contains more IronIron	+613%
Contains more CopperCopper	+21.7%
Contains less SodiumSodium	-80.2%
Contains more ManganeseManganese	+11.8%
Contains more SeleniumSelenium	+43.6%

Contains more PhosphorusPhosphorus

+43.7%

~equal in Zinc ~0.39mg

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.

Sablefish

Flatfish

Contains more Vitamin AVitamin A	+750%
Contains more Vitamin B1Vitamin B1	+369.2%
Contains more Vitamin B2Vitamin B2	+360%
Contains more Vitamin B3Vitamin B3	+301.3%
Contains more Vitamin B5Vitamin B5	+281.1%
Contains more Vitamin B6Vitamin B6	+200.9%
Contains more FolateFolate	+183.3%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B12 ~1.31µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	19.62g	2.37g	27%
Selenium	46.8µg	32.6µg	26%
Vitamin B3	5.128mg	1.278mg	24%
Monounsaturated fat	10.328g	0.657g	24%
Vitamin D		3.5µg	18%
Iron	1.64mg	0.23mg	18%
Vitamin B6	0.346mg	0.115mg	18%
Vitamin D*		139 IU	17%
Saturated fat	4.099g	0.542g	16%
Choline		79.9mg	15%
Polyunsaturated fat	2.618g	0.459g	14%
Phosphorus	215mg	309mg	13%
Sodium	72mg	363mg	13%
Vitamin B5	0.865mg	0.227mg	13%
Magnesium	71mg	22mg	12%
Vitamin A	102µg	12µg	10%
Calories	250kcal	86kcal	8%
Potassium	459mg	197mg	8%
Vitamin B1	0.122mg	0.026mg	8%
Vitamin B2	0.115mg	0.025mg	7%
Vitamin E		0.77mg	5%
Vitamin B12	1.44µg	1.31µg	5%
Protein	17.19g	15.24g	4%
Folate	17µg	6µg	3%
Cholesterol	63mg	56mg	2%
Calcium	45mg	25mg	2%
Copper	0.028mg	0.023mg	1%
Protein per 100 calories	6.9g	18g	N/A
Calories per 10 g protein	145kcal	56kcal	N/A
Weight per 100 calories	40g	116g	N/A
Unsaturated / Saturated Fat ratio	3.2	2.1	N/A
Zinc	0.41mg	0.39mg	0%
Manganese	0.019mg	0.017mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.014g	N/A
Tryptophan	0.193mg	0.197mg	0%
Threonine	0.754mg	0.719mg	0%
Isoleucine	0.792mg	0.754mg	0%
Leucine	1.397mg	1.335mg	0%
Lysine	1.579mg	1.561mg	0%
Methionine	0.509mg	0.56mg	0%
Phenylalanine	0.671mg	0.624mg	0%
Valine	0.886mg	0.8mg	0%
Histidine	0.506mg	0.374mg	0%
Omega-3 (EPA)	0.867g	0.168g	N/A
Omega-3 (DHA)	0.92g	0.132g	N/A
Omega-3 (DPA)	0.216g	0.034g	N/A
Omega-6 (Eicosadienoic acid)		0.006g	N/A