Swordfish vs. Sablefish — In-Depth Nutrition Comparison
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How are swordfish and sablefish different?
- Swordfish is higher in selenium, vitamin B3, vitamin B6, protein, and phosphorus; however, sablefish is richer in fats, iron, vitamin B5, and magnesium.
- Daily need coverage for selenium for swordfish is 39% higher.
- Swordfish contains 2 times more vitamin B3 than sablefish. While swordfish contains 9.254mg of vitamin B3, sablefish contains only 5.128mg.
- Swordfish has less saturated fat.
Fish, swordfish, cooked, dry heat and Fish, sablefish, 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.
| Contains more CopperCopper | +64.3% |
| Contains more ZincZinc | +90.2% |
| Contains more PhosphorusPhosphorus | +41.4% |
| Contains more SeleniumSelenium | +46.4% |
| Contains more MagnesiumMagnesium | +102.9% |
| Contains more CalciumCalcium | +650% |
| Contains more IronIron | +264.4% |
| Contains less SodiumSodium | -25.8% |
| Contains more ManganeseManganese | +46.2% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +80.5% |
| Contains more Vitamin B6Vitamin B6 | +77.7% |
| Contains more Vitamin B12Vitamin B12 | +12.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +137.2% |
| Contains more Vitamin B1Vitamin B1 | +37.1% |
| Contains more Vitamin B2Vitamin B2 | +82.5% |
| Contains more Vitamin B5Vitamin B5 | +107.4% |
| Contains more FolateFolate | +750% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D* | 666 IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Selenium | 68.5µg | 46.8µg | 39% |
| Vitamin B3 | 9.254mg | 5.128mg | 26% |
| Vitamin B6 | 0.615mg | 0.346mg | 21% |
| Fats | 7.93g | 19.62g | 18% |
| Monounsaturated fat | 3.544g | 10.328g | 17% |
| Vitamin E | 2.41mg | 16% | |
| Iron | 0.45mg | 1.64mg | 15% |
| Choline | 77.5mg | 14% | |
| Protein | 23.45g | 17.19g | 13% |
| Phosphorus | 304mg | 215mg | 13% |
| Saturated fat | 1.911g | 4.099g | 10% |
| Magnesium | 35mg | 71mg | 9% |
| Vitamin B5 | 0.417mg | 0.865mg | 9% |
| Vitamin B12 | 1.62µg | 1.44µg | 8% |
| Polyunsaturated fat | 1.368g | 2.618g | 8% |
| Vitamin A | 43µg | 102µg | 7% |
| Cholesterol | 78mg | 63mg | 5% |
| Calories | 172kcal | 250kcal | 4% |
| Calcium | 6mg | 45mg | 4% |
| Vitamin B2 | 0.063mg | 0.115mg | 4% |
| Folate | 2µg | 17µg | 4% |
| Zinc | 0.78mg | 0.41mg | 3% |
| Vitamin B1 | 0.089mg | 0.122mg | 3% |
| Copper | 0.046mg | 0.028mg | 2% |
| Potassium | 499mg | 459mg | 1% |
| Sodium | 97mg | 72mg | 1% |
| Protein per 100 calories | 14g | 6.9g | N/A |
| Calories per 10 g protein | 73kcal | 145kcal | N/A |
| Weight per 100 calories | 58g | 40g | N/A |
| Unsaturated / Saturated Fat ratio | 2.6 | 3.2 | N/A |
| Manganese | 0.013mg | 0.019mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.193mg | 0% |
| Threonine | 1.035mg | 0.754mg | 0% |
| Isoleucine | 1.088mg | 0.792mg | 0% |
| Leucine | 1.919mg | 1.397mg | 0% |
| Lysine | 2.168mg | 1.579mg | 0% |
| Methionine | 0.699mg | 0.509mg | 0% |
| Phenylalanine | 0.922mg | 0.671mg | 0% |
| Valine | 1.216mg | 0.886mg | 0% |
| Histidine | 0.695mg | 0.506mg | 0% |
| Omega-3 (EPA) | 0.127g | 0.867g | N/A |
| Omega-3 (DHA) | 0.772g | 0.92g | N/A |
| Omega-3 (DPA) | 0.168g | 0.216g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +36.4% |
| Contains more FatsFats | +147.4% |
~equal in
Carbs
~0g
~equal in
Water
~62.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -53.4% |
| Contains more Mono. FatMonounsaturated fat | +191.4% |
| Contains more Poly. FatPolyunsaturated fat | +91.4% |
