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  6. Sablefish vs. Tilapia

Sablefish vs. Tilapia — In-Depth Nutrition Comparison

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Significant differences between sablefish and tilapia

  • Sablefish has more vitamin B6, iron, magnesium, and vitamin A; however, tilapia is richer in vitamin B12, selenium, and copper.
  • Tilapia covers your daily vitamin B12 needs 18% more than sablefish.
  • 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

Sablefish vs Tilapia infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 14% 41% 62% 9.3% 11% 92% 9.4% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
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

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 34% 0% 31% 27% 96% 52% 80% 180% 0% 13%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 56% 0% 16% 23% 17% 89% 40% 28% 233% 2.3% 4.5%
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 B12Vitamin B12 +29.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.745mg

All nutrients comparison - raw data values

Nutrient Sablefish Tilapia 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%
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 - ALA 0.045g N/A
Omega-3 - DPA 0.216g 0.06g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
26% 3% 71%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more FatsFats +640.4%
Contains more OtherOther +∞%
Contains more ProteinProtein +52.1%
Contains more WaterWater +13.9%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 61% 15%
Saturated fat: Sat. Fat 4.099 g
Monounsaturated fat: Mono. Fat 10.328 g
Polyunsaturated fat: Poly. Fat 2.618 g
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 g
Contains more Mono. FatMonounsaturated fat +981.5%
Contains more Poly. FatPolyunsaturated fat +336.3%
Contains less Sat. FatSaturated fat -77.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/nutrients
  2. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.