Sablefish vs. Tuna — In-Depth Nutrition Comparison

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How are sablefish and tuna different?

Sablefish is higher in fats, vitamin B5, and iron; however, tuna is richer in selenium, vitamin B3, vitamin B6, vitamin B12, protein, and phosphorus.
Daily need coverage for selenium for tuna is 112% higher.
Sablefish contains 33 times more fats than tuna. While sablefish contains 19.62g of fats, tuna contains only 0.59g.
Tuna has less saturated fat.

Fish, sablefish, cooked, dry heat and Fish, tuna, yellowfin, fresh, 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

Tuna

Contains more MagnesiumMagnesium	+69%
Contains more CalciumCalcium	+1025%
Contains more IronIron	+78.3%
Contains more ManganeseManganese	+46.2%

Contains more PotassiumPotassium	+14.8%
Contains more CopperCopper	+53.6%
Contains more PhosphorusPhosphorus	+54.9%
Contains less SodiumSodium	-25%
Contains more SeleniumSelenium	+131.2%

~equal in Zinc ~0.45mg

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

Tuna

Contains more Vitamin AVitamin A	+363.6%
Contains more Vitamin B5Vitamin B5	+159%
Contains more FolateFolate	+750%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+19.1%
Contains more Vitamin B3Vitamin B3	+330.4%
Contains more Vitamin B6Vitamin B6	+200%
Contains more Vitamin B12Vitamin B12	+63.2%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.134mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.8µg	108.2µg	112%
Vitamin B3	5.128mg	22.07mg	106%
Vitamin B6	0.346mg	1.038mg	53%
Vitamin B12	1.44µg	2.35µg	38%
Fats	19.62g	0.59g	29%
Monounsaturated fat	10.328g	0.138g	25%
Protein	17.19g	29.15g	24%
Saturated fat	4.099g	0.205g	18%
Phosphorus	215mg	333mg	17%
Polyunsaturated fat	2.618g	0.175g	16%
Choline		77.6mg	14%
Vitamin B5	0.865mg	0.334mg	11%
Vitamin D*		82 IU	10%
Vitamin D		2µg	10%
Iron	1.64mg	0.92mg	9%
Vitamin A	102µg	22µg	9%
Magnesium	71mg	42mg	7%
Calories	250kcal	130kcal	6%
Cholesterol	63mg	47mg	5%
Calcium	45mg	4mg	4%
Folate	17µg	2µg	4%
Potassium	459mg	527mg	2%
Copper	0.028mg	0.043mg	2%
Vitamin E		0.29mg	2%
Vitamin B2	0.115mg	0.137mg	2%
Sodium	72mg	54mg	1%
Vitamin B1	0.122mg	0.134mg	1%
Protein per 100 calories	6.9g	22g	N/A
Calories per 10 g protein	145kcal	45kcal	N/A
Weight per 100 calories	40g	77g	N/A
Unsaturated / Saturated Fat ratio	3.2	1.5	N/A
Zinc	0.41mg	0.45mg	0%
Manganese	0.019mg	0.013mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.02g	N/A
Tryptophan	0.193mg	0.313mg	0%
Threonine	0.754mg	1.224mg	0%
Isoleucine	0.792mg	1.287mg	0%
Leucine	1.397mg	2.27mg	0%
Lysine	1.579mg	2.565mg	0%
Methionine	0.509mg	0.827mg	0%
Phenylalanine	0.671mg	1.091mg	0%
Valine	0.886mg	1.438mg	0%
Histidine	0.506mg	0.822mg	0%
Omega-3 (EPA)	0.867g	0.015g	N/A
Omega-3 (DHA)	0.92g	0.105g	N/A
Omega-3 (DPA)	0.216g	0.005g	N/A
Omega-6 (Eicosadienoic acid)		0.002g	N/A