Sablefish vs. Mussels — In-Depth Nutrition Comparison

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Summary of differences between sablefish and mussels

Sablefish has more vitamin B6; however, mussels is higher in vitamin B12, manganese, selenium, iron, vitamin B2, zinc, vitamin C, and vitamin B1.
Mussels covers your daily need for vitamin B12, 940% more than sablefish.
Sablefish has 5 times more saturated fat than mussels. While sablefish has 4.099g of saturated fat, mussels has only 0.85g.
The glycemic index of mussels is higher.

These are the specific foods used in this comparison Fish, sablefish, cooked, dry heat and Mollusks, mussel, blue, cooked, moist 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

Mussels

Contains more MagnesiumMagnesium	+91.9%
Contains more CalciumCalcium	+36.4%
Contains more PotassiumPotassium	+71.3%
Contains less SodiumSodium	-80.5%

Contains more IronIron	+309.8%
Contains more CopperCopper	+432.1%
Contains more ZincZinc	+551.2%
Contains more PhosphorusPhosphorus	+32.6%
Contains more ManganeseManganese	+35689.5%
Contains more SeleniumSelenium	+91.5%

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

Mussels

Contains more Vitamin AVitamin A	+12.1%
Contains more Vitamin B3Vitamin B3	+70.9%
Contains more Vitamin B6Vitamin B6	+246%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+145.9%
Contains more Vitamin B2Vitamin B2	+265.2%
Contains more Vitamin B12Vitamin B12	+1566.7%
Contains more FolateFolate	+347.1%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~0.95mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.44µg	24µg	940%
Manganese	0.019mg	6.8mg	295%
Selenium	46.8µg	89.6µg	78%
Iron	1.64mg	6.72mg	64%
Fats	19.62g	4.48g	23%
Vitamin B2	0.115mg	0.42mg	23%
Monounsaturated fat	10.328g	1.014g	23%
Zinc	0.41mg	2.67mg	21%
Vitamin B6	0.346mg	0.1mg	19%
Vitamin C	0mg	13.6mg	15%
Vitamin B1	0.122mg	0.3mg	15%
Folate	17µg	76µg	15%
Saturated fat	4.099g	0.85g	15%
Protein	17.19g	23.8g	13%
Copper	0.028mg	0.149mg	13%
Sodium	72mg	369mg	13%
Vitamin B3	5.128mg	3mg	13%
Phosphorus	215mg	285mg	10%
Polyunsaturated fat	2.618g	1.212g	9%
Magnesium	71mg	37mg	8%
Potassium	459mg	268mg	6%
Calories	250kcal	172kcal	4%
Carbs	0g	7.39g	2%
Cholesterol	63mg	56mg	2%
Vitamin B5	0.865mg	0.95mg	2%
Calcium	45mg	33mg	1%
Vitamin A	102µg	91µg	1%
Protein per 100 calories	6.9g	14g	N/A
Calories per 10 g protein	145kcal	72kcal	N/A
Weight per 100 calories	40g	58g	N/A
Unsaturated / Saturated Fat ratio	3.2	2.6	N/A
Net carbs	0g	7.39g	N/A
Tryptophan	0.193mg	0.267mg	0%
Threonine	0.754mg	1.025mg	0%
Isoleucine	0.792mg	1.036mg	0%
Leucine	1.397mg	1.676mg	0%
Lysine	1.579mg	1.779mg	0%
Methionine	0.509mg	0.537mg	0%
Phenylalanine	0.671mg	0.853mg	0%
Valine	0.886mg	1.04mg	0%
Histidine	0.506mg	0.457mg	0%
Omega-3 - EPA	0.867g	0.276g	N/A
Omega-3 - DHA	0.92g	0.506g	N/A
Omega-3 - DPA	0.216g	0.044g	N/A