Sablefish vs. Surimi — In-Depth Nutrition Comparison

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What are the differences between sablefish and surimi?

Sablefish is higher in selenium, vitamin B3, vitamin B6, iron, vitamin B5, potassium, and vitamin B1; however, surimi is richer in phosphorus.
Sablefish's daily need coverage for selenium is 34% more.
Surimi contains 23 times less vitamin B3 than sablefish. Sablefish contains 5.128mg of vitamin B3, while surimi contains 0.22mg.
Surimi has less saturated fat.
Sablefish has a lower glycemic index (0) than surimi (50).

We used Fish, sablefish, cooked, dry heat and Fish, surimi types 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

Surimi

Contains more MagnesiumMagnesium	+65.1%
Contains more CalciumCalcium	+400%
Contains more PotassiumPotassium	+309.8%
Contains more IronIron	+530.8%
Contains more ZincZinc	+24.2%
Contains less SodiumSodium	-49.7%
Contains more ManganeseManganese	+72.7%
Contains more SeleniumSelenium	+66.5%

Contains more CopperCopper	+14.3%
Contains more PhosphorusPhosphorus	+31.2%

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

Surimi

Contains more Vitamin AVitamin A	+410%
Contains more Vitamin B1Vitamin B1	+510%
Contains more Vitamin B2Vitamin B2	+447.6%
Contains more Vitamin B3Vitamin B3	+2230.9%
Contains more Vitamin B5Vitamin B5	+1135.7%
Contains more Vitamin B6Vitamin B6	+1053.3%
Contains more FolateFolate	+750%

Contains more Vitamin B12Vitamin B12

+11.1%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.8µg	28.1µg	34%
Vitamin B3	5.128mg	0.22mg	31%
Fats	19.62g	0.9g	29%
Monounsaturated fat	10.328g	0.149g	25%
Vitamin B6	0.346mg	0.03mg	24%
Saturated fat	4.099g	0.191g	18%
Iron	1.64mg	0.26mg	17%
Vitamin B5	0.865mg	0.07mg	16%
Polyunsaturated fat	2.618g	0.443g	15%
Cholesterol	63mg	30mg	11%
Potassium	459mg	112mg	10%
Phosphorus	215mg	282mg	10%
Vitamin A	102µg	20µg	9%
Vitamin B1	0.122mg	0.02mg	9%
Calories	250kcal	99kcal	8%
Magnesium	71mg	43mg	7%
Vitamin B2	0.115mg	0.021mg	7%
Vitamin B12	1.44µg	1.6µg	7%
Protein	17.19g	15.18g	4%
Calcium	45mg	9mg	4%
Vitamin E		0.63mg	4%
Folate	17µg	2µg	4%
Sodium	72mg	143mg	3%
Carbs	0g	6.85g	2%
Zinc	0.41mg	0.33mg	1%
Protein per 100 calories	6.9g	15g	N/A
Calories per 10 g protein	145kcal	65kcal	N/A
Weight per 100 calories	40g	101g	N/A
Unsaturated / Saturated Fat ratio	3.2	3.1	N/A
Net carbs	0g	6.85g	N/A
Copper	0.028mg	0.032mg	0%
Manganese	0.019mg	0.011mg	0%
Vitamin K		0.1µg	0%
Tryptophan	0.193mg	0.092mg	0%
Threonine	0.754mg	0.734mg	0%
Isoleucine	0.792mg	0.709mg	0%
Leucine	1.397mg	1.202mg	0%
Lysine	1.579mg	1.387mg	0%
Methionine	0.509mg	0.515mg	0%
Phenylalanine	0.671mg	0.595mg	0%
Valine	0.886mg	0.77mg	0%
Histidine	0.506mg	0.35mg	0%
Omega-3 - EPA	0.867g	0.157g	N/A
Omega-3 - DHA	0.92g	0.241g	N/A
Omega-3 - DPA	0.216g	0.014g	N/A