Sablefish vs. Seatrout — In-Depth Nutrition Comparison

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Important differences between sablefish and seatrout

Sablefish has more iron, vitamin B3, and magnesium; however, seatrout has more vitamin B12, phosphorus, vitamin B6, and vitamin B2.
Seatrout's daily need coverage for vitamin B12 is 84% more.
Sablefish has 5 times more iron than seatrout. Sablefish has 1.64mg of iron, while seatrout has 0.35mg.
Seatrout is lower in saturated fat.

The food varieties used in the comparison are Fish, sablefish, cooked, dry heat and Fish, seatrout, mixed species, 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

Seatrout

Contains more MagnesiumMagnesium	+77.5%
Contains more CalciumCalcium	+104.5%
Contains more IronIron	+368.6%

Contains more CopperCopper	+35.7%
Contains more ZincZinc	+41.5%
Contains more PhosphorusPhosphorus	+49.3%

~equal in Potassium ~437mg

~equal in Sodium ~74mg

~equal in Manganese ~0.019mg

~equal in Selenium ~46.8µg

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

Seatrout

Contains more Vitamin AVitamin A	+191.4%
Contains more Vitamin B1Vitamin B1	+76.8%
Contains more Vitamin B3Vitamin B3	+75.4%
Contains more FolateFolate	+183.3%

Contains more Vitamin B2Vitamin B2	+80%
Contains more Vitamin B6Vitamin B6	+33.5%
Contains more Vitamin B12Vitamin B12	+140.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.44µg	3.46µg	84%
Fats	19.62g	4.63g	23%
Monounsaturated fat	10.328g	1.133g	23%
Iron	1.64mg	0.35mg	16%
Phosphorus	215mg	321mg	15%
Cholesterol	63mg	106mg	14%
Vitamin B3	5.128mg	2.923mg	14%
Saturated fat	4.099g	1.293g	13%
Polyunsaturated fat	2.618g	0.929g	11%
Protein	17.19g	21.46g	9%
Vitamin B6	0.346mg	0.462mg	9%
Magnesium	71mg	40mg	7%
Vitamin A	102µg	35µg	7%
Vitamin B2	0.115mg	0.207mg	7%
Calories	250kcal	133kcal	6%
Vitamin B1	0.122mg	0.069mg	4%
Folate	17µg	6µg	3%
Calcium	45mg	22mg	2%
Zinc	0.41mg	0.58mg	2%
Potassium	459mg	437mg	1%
Copper	0.028mg	0.038mg	1%
Protein per 100 calories	6.9g	16g	N/A
Calories per 10 g protein	145kcal	62kcal	N/A
Weight per 100 calories	40g	75g	N/A
Unsaturated / Saturated Fat ratio	3.2	1.6	N/A
Sodium	72mg	74mg	0%
Manganese	0.019mg	0.019mg	0%
Selenium	46.8µg	46.8µg	0%
Vitamin B5	0.865mg	0.865mg	0%
Tryptophan	0.193mg	0.24mg	0%
Threonine	0.754mg	0.941mg	0%
Isoleucine	0.792mg	0.989mg	0%
Leucine	1.397mg	1.744mg	0%
Lysine	1.579mg	1.971mg	0%
Methionine	0.509mg	0.635mg	0%
Phenylalanine	0.671mg	0.838mg	0%
Valine	0.886mg	1.106mg	0%
Histidine	0.506mg	0.632mg	0%
Omega-3 - EPA	0.867g	0.211g	N/A
Omega-3 - DHA	0.92g	0.265g	N/A
Omega-3 - DPA	0.216g	0.097g	N/A