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  6. Sablefish vs. Roe

Sablefish vs. Roe — In-Depth Nutrition Comparison

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A recap on the differences between sablefish and roe

  • Sablefish is higher in vitamin B3 and vitamin B6, yet roe is higher in vitamin B12, vitamin B2, phosphorus, folate, vitamin C, and vitamin B1.
  • Roe covers your daily vitamin B12 needs 421% more than sablefish.
  • Sablefish contains 2 times more vitamin B3 than roe. While sablefish contains 5.128mg of vitamin B3, roe contains only 2.192mg.
  • The amount of saturated fat in roe is lower.
  • The glycemic index of sablefish is lower.

Food varieties used in this article are Fish, sablefish, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat.

Infographic

Sablefish vs Roe infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 14% 41% 62% 9.3% 11% 92% 9.4% 2.5% 255%
Roe
Roe
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +173.1%
Contains more CalciumCalcium +60.7%
Contains more PotassiumPotassium +62.2%
Contains more IronIron +113%
Contains less SodiumSodium -38.5%
Contains more ManganeseManganese +46.2%
Contains more CopperCopper +357.1%
Contains more ZincZinc +212.2%
Contains more PhosphorusPhosphorus +139.5%
Contains more SeleniumSelenium +10.5%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 34% 0% 31% 27% 96% 52% 80% 180% 0% 13%
Roe
Roe
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Contains more Vitamin AVitamin A +12.1%
Contains more Vitamin B3Vitamin B3 +133.9%
Contains more Vitamin B6Vitamin B6 +87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +127%
Contains more Vitamin B2Vitamin B2 +725.2%
Contains more Vitamin B5Vitamin B5 +33.4%
Contains more Vitamin B12Vitamin B12 +701.4%
Contains more FolateFolate +441.2%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sablefish Roe DV% diff.
Vitamin B12 1.44µg 11.54µg 421%
Cholesterol 63mg 479mg 139%
Vitamin B2 0.115mg 0.949mg 64%
Phosphorus 215mg 515mg 43%
Protein 17.19g 28.62g 23%
Monounsaturated fat 10.328g 2.129g 20%
Folate 17µg 92µg 19%
Fats 19.62g 8.23g 18%
Vitamin C 0mg 16.4mg 18%
Vitamin B3 5.128mg 2.192mg 18%
Vitamin B1 0.122mg 0.277mg 13%
Vitamin B6 0.346mg 0.185mg 12%
Magnesium 71mg 26mg 11%
Iron 1.64mg 0.77mg 11%
Copper 0.028mg 0.128mg 11%
Saturated fat 4.099g 1.866g 10%
Selenium 46.8µg 51.7µg 9%
Zinc 0.41mg 1.28mg 8%
Vitamin B5 0.865mg 1.154mg 6%
Potassium 459mg 283mg 5%
Polyunsaturated fat 2.618g 3.404g 5%
Calories 250kcal 204kcal 2%
Calcium 45mg 28mg 2%
Sodium 72mg 117mg 2%
Carbs 0g 1.92g 1%
Vitamin A 102µg 91µg 1%
Protein per 100 calories 6.9g 14g N/A
Calories per 10 g protein 145kcal 71kcal N/A
Weight per 100 calories 40g 49g N/A
Unsaturated / Saturated Fat ratio 3.2 3 N/A
Net carbs 0g 1.92g N/A
Manganese 0.019mg 0.013mg 0%
Tryptophan 0.193mg 0.375mg 0%
Threonine 0.754mg 1.305mg 0%
Isoleucine 0.792mg 1.465mg 0%
Leucine 1.397mg 2.509mg 0%
Lysine 1.579mg 2.179mg 0%
Methionine 0.509mg 0.71mg 0%
Phenylalanine 0.671mg 1.401mg 0%
Valine 0.886mg 1.676mg 0%
Histidine 0.506mg 0.778mg 0%
Omega-3 - EPA 0.867g 1.26g N/A
Omega-3 - DHA 0.92g 1.747g N/A
Omega-3 - DPA 0.216g 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more FatsFats +138.4%
Contains more ProteinProtein +66.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +664.7%
~equal in Water ~58.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 61% 15%
Saturated fat: Sat. Fat 4.099 g
Monounsaturated fat: Mono. Fat 10.328 g
Polyunsaturated fat: Poly. Fat 2.618 g
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains more Mono. FatMonounsaturated fat +385.1%
Contains less Sat. FatSaturated fat -54.5%
Contains more Poly. FatPolyunsaturated fat +30%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/nutrients
  2. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.