Sablefish vs. Smelt — In-Depth Nutrition Comparison

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How are sablefish and smelt different?

Sablefish is richer in vitamin B3, vitamin B6, and vitamin B1, while smelt is higher in vitamin B12, manganese, copper, zinc, and phosphorus.
Smelt covers your daily need for vitamin B12, 105% more than sablefish.
Sablefish contains 12 times more vitamin B1 than smelt. Sablefish contains 0.122mg of vitamin B1, while smelt contains 0.01mg.
Smelt is lower in saturated fat.

Fish, sablefish, cooked, dry heat and Fish, smelt, rainbow, cooked, dry heat types were used in this article.

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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

Smelt

Contains more MagnesiumMagnesium	+86.8%
Contains more PotassiumPotassium	+23.4%
Contains more IronIron	+42.6%

Contains more CalciumCalcium	+71.1%
Contains more CopperCopper	+535.7%
Contains more ZincZinc	+417.1%
Contains more PhosphorusPhosphorus	+37.2%
Contains more ManganeseManganese	+4636.8%

~equal in Sodium ~77mg

~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

Smelt

Contains more Vitamin AVitamin A	+500%
Contains more Vitamin B1Vitamin B1	+1120%
Contains more Vitamin B3Vitamin B3	+190.4%
Contains more Vitamin B5Vitamin B5	+16.9%
Contains more Vitamin B6Vitamin B6	+103.5%
Contains more FolateFolate	+240%

Contains more Vitamin B2Vitamin B2	+27%
Contains more Vitamin B12Vitamin B12	+175.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.44µg	3.97µg	105%
Manganese	0.019mg	0.9mg	38%
Fats	19.62g	3.1g	25%
Monounsaturated fat	10.328g	0.822g	24%
Vitamin B3	5.128mg	1.766mg	21%
Copper	0.028mg	0.178mg	17%
Zinc	0.41mg	2.12mg	16%
Saturated fat	4.099g	0.579g	16%
Vitamin B6	0.346mg	0.17mg	14%
Protein	17.19g	22.6g	11%
Phosphorus	215mg	295mg	11%
Polyunsaturated fat	2.618g	1.135g	10%
Cholesterol	63mg	90mg	9%
Vitamin A	102µg	17µg	9%
Vitamin B1	0.122mg	0.01mg	9%
Magnesium	71mg	38mg	8%
Calories	250kcal	124kcal	6%
Iron	1.64mg	1.15mg	6%
Calcium	45mg	77mg	3%
Potassium	459mg	372mg	3%
Vitamin B5	0.865mg	0.74mg	3%
Folate	17µg	5µg	3%
Vitamin B2	0.115mg	0.146mg	2%
Protein per 100 calories	6.9g	18g	N/A
Calories per 10 g protein	145kcal	55kcal	N/A
Weight per 100 calories	40g	81g	N/A
Unsaturated / Saturated Fat ratio	3.2	3.4	N/A
Sodium	72mg	77mg	0%
Selenium	46.8µg	46.8µg	0%
Tryptophan	0.193mg	0.253mg	0%
Threonine	0.754mg	0.991mg	0%
Isoleucine	0.792mg	1.041mg	0%
Leucine	1.397mg	1.837mg	0%
Lysine	1.579mg	2.076mg	0%
Methionine	0.509mg	0.669mg	0%
Phenylalanine	0.671mg	0.882mg	0%
Valine	0.886mg	1.164mg	0%
Histidine	0.506mg	0.665mg	0%
Omega-3 - EPA	0.867g	0.353g	N/A
Omega-3 - DHA	0.92g	0.536g	N/A
Omega-3 - DPA	0.216g	0.023g	N/A