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  6. Surimi vs. Sablefish

Surimi vs. Sablefish — In-Depth Nutrition Comparison

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What are the differences between surimi and sablefish?

  • Surimi is higher in phosphorus; however, sablefish is richer in selenium, vitamin B3, vitamin B6, iron, vitamin B5, potassium, and vitamin B1.
  • Sablefish's daily need coverage for selenium is 34% more.
  • Surimi has less cholesterol.
  • Sablefish has a lower glycemic index (0) than surimi (50).

We used Fish, surimi and Fish, sablefish, cooked, dry heat types in this article.

Infographic

Surimi vs Sablefish 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.
Surimi
Surimi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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%
Contains more CopperCopper +14.3%
Contains more PhosphorusPhosphorus +31.2%
Contains more MagnesiumMagnesium +65.1%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +309.8%
Contains more IronIron +530.8%
Contains more ZincZinc +24.2%
Contains less SodiumSodium -49.7%
Contains more ManganeseManganese +72.7%
Contains more SeleniumSelenium +66.5%

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.
Surimi
Surimi
2
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% 6.7% 13% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +410%
Contains more Vitamin B1Vitamin B1 +510%
Contains more Vitamin B2Vitamin B2 +447.6%
Contains more Vitamin B3Vitamin B3 +2230.9%
Contains more Vitamin B5Vitamin B5 +1135.7%
Contains more Vitamin B6Vitamin B6 +1053.3%
Contains more FolateFolate +750%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~1.44µg

All nutrients comparison - raw data values

Nutrient Surimi Sablefish DV% diff.
Selenium 28.1µg 46.8µg 34%
Vitamin B3 0.22mg 5.128mg 31%
Fats 0.9g 19.62g 29%
Monounsaturated fat 0.149g 10.328g 25%
Vitamin B6 0.03mg 0.346mg 24%
Saturated fat 0.191g 4.099g 18%
Iron 0.26mg 1.64mg 17%
Vitamin B5 0.07mg 0.865mg 16%
Polyunsaturated fat 0.443g 2.618g 15%
Cholesterol 30mg 63mg 11%
Potassium 112mg 459mg 10%
Phosphorus 282mg 215mg 10%
Vitamin A 20µg 102µg 9%
Vitamin B1 0.02mg 0.122mg 9%
Calories 99kcal 250kcal 8%
Magnesium 43mg 71mg 7%
Vitamin B2 0.021mg 0.115mg 7%
Vitamin B12 1.6µg 1.44µg 7%
Protein 15.18g 17.19g 4%
Calcium 9mg 45mg 4%
Vitamin E 0.63mg 4%
Folate 2µg 17µg 4%
Sodium 143mg 72mg 3%
Carbs 6.85g 0g 2%
Zinc 0.33mg 0.41mg 1%
Protein per 100 calories 15g 6.9g N/A
Calories per 10 g protein 65kcal 145kcal N/A
Weight per 100 calories 101g 40g N/A
Unsaturated / Saturated Fat ratio 3.1 3.2 N/A
Net carbs 6.85g 0g N/A
Copper 0.032mg 0.028mg 0%
Manganese 0.011mg 0.019mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.092mg 0.193mg 0%
Threonine 0.734mg 0.754mg 0%
Isoleucine 0.709mg 0.792mg 0%
Leucine 1.202mg 1.397mg 0%
Lysine 1.387mg 1.579mg 0%
Methionine 0.515mg 0.509mg 0%
Phenylalanine 0.595mg 0.671mg 0%
Valine 0.77mg 0.886mg 0%
Histidine 0.35mg 0.506mg 0%
Omega-3 - EPA 0.157g 0.867g N/A
Omega-3 - DHA 0.241g 0.92g N/A
Omega-3 - DPA 0.014g 0.216g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.5%
Contains more OtherOther +114.7%
Contains more ProteinProtein +13.2%
Contains more FatsFats +2080%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
24% 61% 15%
Saturated fat: Sat. Fat 4.099 g
Monounsaturated fat: Mono. Fat 10.328 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +6831.5%
Contains more Poly. FatPolyunsaturated fat +491%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/nutrients
  2. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.