Sablefish vs. Smoked salmon — In-Depth Nutrition Comparison

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A recap on the differences between sablefish and smoked salmon

Sablefish is higher in selenium, fats, magnesium, iron, and vitamin A, yet smoked salmon is higher in vitamin B12 and copper.
Smoked salmon covers your daily vitamin B12 needs 76% more than sablefish.
Sablefish contains 5 times more fats than smoked salmon. While sablefish contains 19.62g of fats, smoked salmon contains only 4.32g.
The amount of saturated fat in smoked salmon is lower.

Food varieties used in this article are Fish, sablefish, cooked, dry heat and Fish, salmon, chinook, smoked.

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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

Smoked salmon

Contains more MagnesiumMagnesium	+294.4%
Contains more CalciumCalcium	+309.1%
Contains more PotassiumPotassium	+162.3%
Contains more IronIron	+92.9%
Contains more ZincZinc	+32.3%
Contains more PhosphorusPhosphorus	+31.1%
Contains less SodiumSodium	-89.3%
Contains more ManganeseManganese	+11.8%
Contains more SeleniumSelenium	+44.4%

Contains more CopperCopper

+721.4%

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

Smoked salmon

Contains more Vitamin AVitamin A	+292.3%
Contains more Vitamin B1Vitamin B1	+430.4%
Contains more Vitamin B2Vitamin B2	+13.9%
Contains more Vitamin B6Vitamin B6	+24.5%
Contains more FolateFolate	+750%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B12Vitamin B12	+126.4%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~4.72mg

~equal in Vitamin B5 ~0.87mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*		685 IU	86%
Vitamin D		17.1µg	86%
Vitamin B12	1.44µg	3.26µg	76%
Sodium	72mg	672mg	26%
Selenium	46.8µg	32.4µg	26%
Fats	19.62g	4.32g	24%
Copper	0.028mg	0.23mg	22%
Monounsaturated fat	10.328g	2.023g	21%
Choline		89mg	16%
Saturated fat	4.099g	0.929g	14%
Cholesterol	63mg	23mg	13%
Magnesium	71mg	18mg	13%
Polyunsaturated fat	2.618g	0.995g	11%
Iron	1.64mg	0.85mg	10%
Vitamin E		1.35mg	9%
Potassium	459mg	175mg	8%
Vitamin A	102µg	26µg	8%
Vitamin B1	0.122mg	0.023mg	8%
Calories	250kcal	117kcal	7%
Phosphorus	215mg	164mg	7%
Vitamin B6	0.346mg	0.278mg	5%
Folate	17µg	2µg	4%
Calcium	45mg	11mg	3%
Vitamin B3	5.128mg	4.72mg	3%
Protein	17.19g	18.28g	2%
Zinc	0.41mg	0.31mg	1%
Vitamin B2	0.115mg	0.101mg	1%
Protein per 100 calories	6.9g	16g	N/A
Calories per 10 g protein	145kcal	64kcal	N/A
Weight per 100 calories	40g	85g	N/A
Unsaturated / Saturated Fat ratio	3.2	3.2	N/A
Manganese	0.019mg	0.017mg	0%
Vitamin B5	0.865mg	0.87mg	0%
Vitamin K		0.1µg	0%
Tryptophan	0.193mg	0.205mg	0%
Threonine	0.754mg	0.801mg	0%
Isoleucine	0.792mg	0.842mg	0%
Leucine	1.397mg	1.486mg	0%
Lysine	1.579mg	1.679mg	0%
Methionine	0.509mg	0.541mg	0%
Phenylalanine	0.671mg	0.714mg	0%
Valine	0.886mg	0.942mg	0%
Histidine	0.506mg	0.538mg	0%
Omega-3 (EPA)	0.867g	0.183g	N/A
Omega-3 (DHA)	0.92g	0.267g	N/A
Omega-3 (DPA)	0.216g	0.073g	N/A