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  6. Anchovies vs. Rockfish

Anchovies vs. Rockfish — In-Depth Nutrition Comparison

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Important differences between anchovies and rockfish

  • Anchovies have more vitamin B3, iron, copper, calcium, and zinc; however, rockfish is richer in selenium, vitamin B12, phosphorus, and vitamin B6.
  • Rockfish's daily need coverage for selenium is 72% more.
  • Anchovies contain 9 times more iron than rockfish. Anchovies contain 3.25mg of iron, while rockfish contains 0.36mg.

The food varieties used in the comparison are Fish, anchovy, european, raw and Fish, rockfish, Pacific, mixed species, cooked, dry heat.

Infographic

Anchovies vs Rockfish 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 29% 44% 34% 122% 70% 47% 75% 14% 9.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
Contains more MagnesiumMagnesium +24.2%
Contains more CalciumCalcium +764.7%
Contains more IronIron +802.8%
Contains more CopperCopper +414.6%
Contains more ZincZinc +300%
Contains more ManganeseManganese +438.5%
Contains more PotassiumPotassium +21.9%
Contains more PhosphorusPhosphorus +42.5%
Contains less SodiumSodium -14.4%
Contains more SeleniumSelenium +108.8%

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% 5% 11% 14% 59% 263% 39% 33% 78% 0.25% 6.8%
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% 69% 1.7% 8.8% 6.8% 52% 54% 24% 56% 199% 0% 7.5%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +29.5%
Contains more Vitamin B1Vitamin B1 +103.7%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B3Vitamin B3 +384.1%
Contains more Vitamin B5Vitamin B5 +59.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +68.5%
Contains more Vitamin B12Vitamin B12 +156.5%
Contains more FolateFolate +11.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Anchovies Rockfish DV% diff.
Selenium 36.5µg 76.2µg 72%
Vitamin B3 14.024mg 2.897mg 70%
Vitamin B12 0.62µg 1.59µg 40%
Iron 3.25mg 0.36mg 36%
Vitamin D* 183 IU 23%
Vitamin D 4.6µg 23%
Copper 0.211mg 0.041mg 19%
Choline 78.7mg 14%
Calcium 147mg 17mg 13%
Zinc 1.72mg 0.43mg 12%
Phosphorus 174mg 248mg 11%
Vitamin B6 0.143mg 0.241mg 8%
Polyunsaturated fat 1.637g 0.485g 8%
Fats 4.84g 1.62g 5%
Vitamin B5 0.645mg 0.404mg 5%
Protein 20.35g 22.23g 4%
Saturated fat 1.282g 0.42g 4%
Magnesium 41mg 33mg 2%
Potassium 383mg 467mg 2%
Manganese 0.07mg 0.013mg 2%
Vitamin B1 0.055mg 0.027mg 2%
Vitamin B2 0.256mg 0.226mg 2%
Monounsaturated fat 1.182g 0.466g 2%
Calories 131kcal 109kcal 1%
Sodium 104mg 89mg 1%
Vitamin A 15µg 5µg 1%
Vitamin E 0.57mg 0.44mg 1%
Protein per 100 calories 16g 20g N/A
Calories per 10 g protein 64kcal 49kcal N/A
Weight per 100 calories 76g 92g N/A
Unsaturated / Saturated Fat ratio 2.2 2.3 N/A
Cholesterol 60mg 61mg 0%
Vitamin K 0.1µg 0µg 0%
Folate 9µg 10µg 0%
Trans fat 0.025g N/A
Tryptophan 0.228mg 0.296mg 0%
Threonine 0.892mg 1.014mg 0%
Isoleucine 0.938mg 1.06mg 0%
Leucine 1.654mg 1.835mg 0%
Lysine 1.869mg 2.188mg 0%
Methionine 0.602mg 0.707mg 0%
Phenylalanine 0.794mg 0.935mg 0%
Valine 1.048mg 1.106mg 0%
Histidine 0.599mg 0.502mg 0%
Omega-3 (EPA) 0.538g 0.107g N/A
Omega-3 (DHA) 0.911g 0.238g N/A
Omega-3 (DPA) 0.029g 0.027g N/A
Omega-6 (Eicosadienoic acid) 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 5% 73%
Protein: 20.35 g
Fats: 4.84 g
Carbs: 0 g
Water: 73.37 g
Other: 1.44 g
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more FatsFats +198.8%
~equal in Protein ~22.23g
~equal in Carbs ~0g
~equal in Water ~74.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 29% 40%
Saturated fat: Sat. Fat 1.282 g
Monounsaturated fat: Mono. Fat 1.182 g
Polyunsaturated fat: Poly. Fat 1.637 g
31% 34% 35%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.466 g
Polyunsaturated fat: Poly. Fat 0.485 g
Contains more Mono. FatMonounsaturated fat +153.6%
Contains more Poly. FatPolyunsaturated fat +237.5%
Contains less Sat. FatSaturated fat -67.2%

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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. Anchovies - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174182/nutrients
  2. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.