Sablefish vs. Tilapia — In-Depth Nutrition Comparison

Compare

Significant differences between sablefish and tilapia

Sablefish has more fats, vitamin B6, iron, vitamin A, and magnesium; however, tilapia is richer in protein, vitamin B12, selenium, and copper.
Sablefish covers your daily fats needs 26% more than tilapia.
Tilapia contains less saturated fat.

Specific food types used in this comparison are Fish, sablefish, cooked, dry heat and Fish, tilapia, cooked, dry heat.

Infographic

Infographic link

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

Tilapia

Contains more MagnesiumMagnesium	+108.8%
Contains more CalciumCalcium	+221.4%
Contains more PotassiumPotassium	+20.8%
Contains more IronIron	+137.7%

Contains more CopperCopper	+167.9%
Contains less SodiumSodium	-22.2%
Contains more ManganeseManganese	+94.7%
Contains more SeleniumSelenium	+16.2%

~equal in Zinc ~0.41mg

~equal in Phosphorus ~204mg

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

Tilapia

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+31.2%
Contains more Vitamin B2Vitamin B2	+57.5%
Contains more Vitamin B5Vitamin B5	+30.3%
Contains more Vitamin B6Vitamin B6	+181.3%
Contains more FolateFolate	+183.3%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B12Vitamin B12	+29.2%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~4.745mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	19.62g	2.65g	26%
Monounsaturated fat	10.328g	0.955g	23%
Vitamin D*		150 IU	19%
Vitamin D		3.7µg	19%
Protein	17.19g	26.15g	18%
Vitamin B12	1.44µg	1.86µg	18%
Vitamin B6	0.346mg	0.123mg	17%
Selenium	46.8µg	54.4µg	14%
Saturated fat	4.099g	0.94g	14%
Polyunsaturated fat	2.618g	0.6g	13%
Iron	1.64mg	0.69mg	12%
Vitamin A	102µg	0µg	11%
Magnesium	71mg	34mg	9%
Choline		51.3mg	9%
Calories	250kcal	128kcal	6%
Copper	0.028mg	0.075mg	5%
Vitamin E		0.79mg	5%
Vitamin B5	0.865mg	0.664mg	4%
Calcium	45mg	14mg	3%
Vitamin B2	0.115mg	0.073mg	3%
Folate	17µg	6µg	3%
Omega-3 (ALA)		0.045g	3%
Cholesterol	63mg	57mg	2%
Potassium	459mg	380mg	2%
Phosphorus	215mg	204mg	2%
Vitamin B1	0.122mg	0.093mg	2%
Vitamin B3	5.128mg	4.745mg	2%
Sodium	72mg	56mg	1%
Manganese	0.019mg	0.037mg	1%
Vitamin K		0.9µg	1%
Protein per 100 calories	6.9g	20g	N/A
Calories per 10 g protein	145kcal	49kcal	N/A
Weight per 100 calories	40g	78g	N/A
Unsaturated / Saturated Fat ratio	3.2	1.7	N/A
Zinc	0.41mg	0.41mg	0%
Tryptophan	0.193mg	0.265mg	0%
Threonine	0.754mg	1.156mg	0%
Isoleucine	0.792mg	1.22mg	0%
Leucine	1.397mg	2.04mg	0%
Lysine	1.579mg	2.315mg	0%
Methionine	0.509mg	0.766mg	0%
Phenylalanine	0.671mg	1.05mg	0%
Valine	0.886mg	1.28mg	0%
Histidine	0.506mg	0.585mg	0%
Omega-3 (EPA)	0.867g	0.005g	N/A
Omega-3 (DHA)	0.92g	0.13g	N/A
Omega-3 (DPA)	0.216g	0.06g	N/A
Omega-6 (Eicosadienoic acid)		0.015g	N/A