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  6. Sablefish vs. Whitefish

Sablefish vs. Whitefish — In-Depth Nutrition Comparison

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Differences between sablefish and whitefish

  • Sablefish has more selenium, vitamin B12, fats, iron, and vitamin B3, while whitefish has more phosphorus, protein, zinc, and copper.
  • Sablefish's daily need coverage for selenium is 56% higher.
  • Whitefish contains 4 times less saturated fat than sablefish. Sablefish contains 4.099g of saturated fat, while whitefish contains 1.162g.

The food types used in this comparison are Fish, sablefish, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat.

Infographic

Sablefish vs Whitefish 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.
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 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more MagnesiumMagnesium +69%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +13.1%
Contains more IronIron +248.9%
Contains more SeleniumSelenium +188.9%
Contains more CopperCopper +228.6%
Contains more ZincZinc +209.8%
Contains more PhosphorusPhosphorus +60.9%
Contains more ManganeseManganese +352.6%
~equal in Sodium ~65mg

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.
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% 0% 13% 0% 43% 36% 72% 52% 80% 120% 0% 13%
Contains more Vitamin AVitamin A +161.5%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B12Vitamin B12 +50%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin B2Vitamin B2 +33.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin B6 ~0.346mg
~equal in Vitamin K ~µg
~equal in Folate ~17µg

All nutrients comparison - raw data values

Nutrient Sablefish Whitefish DV% diff.
Selenium 46.8µg 16.2µg 56%
Vitamin B12 1.44µg 0.96µg 20%
Fats 19.62g 7.51g 19%
Phosphorus 215mg 346mg 19%
Monounsaturated fat 10.328g 2.559g 19%
Protein 17.19g 24.47g 15%
Iron 1.64mg 0.47mg 15%
Saturated fat 4.099g 1.162g 13%
Zinc 0.41mg 1.27mg 8%
Vitamin B3 5.128mg 3.846mg 8%
Magnesium 71mg 42mg 7%
Copper 0.028mg 0.092mg 7%
Vitamin A 102µg 39µg 7%
Cholesterol 63mg 77mg 5%
Calories 250kcal 172kcal 4%
Vitamin B1 0.122mg 0.171mg 4%
Manganese 0.019mg 0.086mg 3%
Vitamin B2 0.115mg 0.154mg 3%
Potassium 459mg 406mg 2%
Calcium 45mg 33mg 1%
Polyunsaturated fat 2.618g 2.755g 1%
Protein per 100 calories 6.9g 14g N/A
Calories per 10 g protein 145kcal 70kcal N/A
Weight per 100 calories 40g 58g N/A
Unsaturated / Saturated Fat ratio 3.2 4.6 N/A
Sodium 72mg 65mg 0%
Vitamin B5 0.865mg 0.865mg 0%
Vitamin B6 0.346mg 0.346mg 0%
Folate 17µg 17µg 0%
Tryptophan 0.193mg 0.274mg 0%
Threonine 0.754mg 1.073mg 0%
Isoleucine 0.792mg 1.128mg 0%
Leucine 1.397mg 1.989mg 0%
Lysine 1.579mg 2.248mg 0%
Methionine 0.509mg 0.724mg 0%
Phenylalanine 0.671mg 0.955mg 0%
Valine 0.886mg 1.261mg 0%
Histidine 0.506mg 0.721mg 0%
Omega-3 (EPA) 0.867g 0.406g N/A
Omega-3 (DHA) 0.92g 1.206g N/A
Omega-3 (DPA) 0.216g 0.209g 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
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more FatsFats +161.3%
Contains more ProteinProtein +42.4%
~equal in Carbs ~0g
~equal in Water ~65.09g

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
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains more Mono. FatMonounsaturated fat +303.6%
Contains less Sat. FatSaturated fat -71.7%
~equal in Polyunsaturated fat ~2.755g

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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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.