Sablefish vs. Trout — In-Depth Nutrition Comparison

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How are sablefish and trout different?

Sablefish is higher in selenium, fats, iron, and magnesium; however, trout is richer in vitamin B12, vitamin B5, protein, vitamin B3, and phosphorus.
Daily need coverage for vitamin B12 for trout is 111% higher.
Sablefish contains 5 times more iron than trout. While sablefish contains 1.64mg of iron, trout contains only 0.36mg.
Trout has less saturated fat.

Fish, sablefish, cooked, dry heat and Fish, trout, rainbow, farmed, cooked, dry heat are the varieties used in this article.

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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

Trout

Contains more MagnesiumMagnesium	+136.7%
Contains more CalciumCalcium	+50%
Contains more IronIron	+355.6%
Contains more ManganeseManganese	+46.2%
Contains more SeleniumSelenium	+66.5%

Contains more CopperCopper	+96.4%
Contains more ZincZinc	+31.7%
Contains more PhosphorusPhosphorus	+25.6%
Contains less SodiumSodium	-15.3%

~equal in Potassium ~450mg

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

Trout

Contains more FolateFolate

+41.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+17.2%
Contains more Vitamin B3Vitamin B3	+29.6%
Contains more Vitamin B5Vitamin B5	+130.1%
Contains more Vitamin B6Vitamin B6	+11.6%
Contains more Vitamin B12Vitamin B12	+185.4%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin A ~100µg

~equal in Vitamin B2 ~0.107mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.44µg	4.11µg	111%
Vitamin D*		759 IU	95%
Vitamin D		19µg	95%
Selenium	46.8µg	28.1µg	34%
Vitamin B5	0.865mg	1.99mg	23%
Monounsaturated fat	10.328g	2.363g	20%
Fats	19.62g	7.38g	19%
Vitamin E		2.79mg	19%
Iron	1.64mg	0.36mg	16%
Choline		77.6mg	14%
Protein	17.19g	23.8g	13%
Saturated fat	4.099g	1.651g	11%
Magnesium	71mg	30mg	10%
Vitamin B3	5.128mg	6.646mg	9%
Phosphorus	215mg	270mg	8%
Polyunsaturated fat	2.618g	1.799g	5%
Calories	250kcal	168kcal	4%
Vitamin C	0mg	2.9mg	3%
Copper	0.028mg	0.055mg	3%
Vitamin B6	0.346mg	0.386mg	3%
Cholesterol	63mg	70mg	2%
Calcium	45mg	30mg	2%
Vitamin B1	0.122mg	0.143mg	2%
Zinc	0.41mg	0.54mg	1%
Vitamin B2	0.115mg	0.107mg	1%
Folate	17µg	12µg	1%
Protein per 100 calories	6.9g	14g	N/A
Calories per 10 g protein	145kcal	71kcal	N/A
Weight per 100 calories	40g	60g	N/A
Unsaturated / Saturated Fat ratio	3.2	2.5	N/A
Potassium	459mg	450mg	0%
Sodium	72mg	61mg	0%
Vitamin A	102µg	100µg	0%
Manganese	0.019mg	0.013mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.193mg	0.279mg	0%
Threonine	0.754mg	1.092mg	0%
Isoleucine	0.792mg	1.148mg	0%
Leucine	1.397mg	2.025mg	0%
Lysine	1.579mg	2.287mg	0%
Methionine	0.509mg	0.738mg	0%
Phenylalanine	0.671mg	0.973mg	0%
Valine	0.886mg	1.283mg	0%
Histidine	0.506mg	0.733mg	0%
Omega-3 (EPA)	0.867g	0.259g	N/A
Omega-3 (DHA)	0.92g	0.616g	N/A
Omega-3 (DPA)	0.216g	0.109g	N/A
Omega-6 (Eicosadienoic acid)		0.047g	N/A