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  6. Anchovy vs. Rockfish

Anchovy vs. Rockfish — In-Depth Nutrition Comparison

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Important differences between Anchovy and Rockfish

  • Anchovy has 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.
  • Anchovy contains 9 times more Iron than Rockfish. Anchovy contains 3.25mg of Iron, while Rockfish contains 0.36mg.
  • Rockfish contains less Saturated Fat.

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

Infographic

Anchovy vs Rockfish 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.
Anchovy
Anchovy
6
:
4
Rockfish
Rockfish
Contains more Calcium +764.7%
Contains more Iron +802.8%
Contains more Magnesium +24.2%
Contains more Zinc +300%
Contains more Copper +414.6%
Contains more Manganese +438.5%
Contains more Phosphorus +42.5%
Contains more Potassium +21.9%
Contains less Sodium -14.4%
Contains more Selenium +108.8%
Anchovy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 122% 30% 75% 34% 14% 47% 71% 10% 200%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains more Calcium +764.7%
Contains more Iron +802.8%
Contains more Magnesium +24.2%
Contains more Zinc +300%
Contains more Copper +414.6%
Contains more Manganese +438.5%
Contains more Phosphorus +42.5%
Contains more Potassium +21.9%
Contains less Sodium -14.4%
Contains more Selenium +108.8%

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.
Anchovy
Anchovy
7
:
4
Rockfish
Rockfish
Contains more Vitamin A +212.5%
Contains more Vitamin E +29.5%
Contains more Vitamin B1 +103.7%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +384.1%
Contains more Vitamin B5 +59.7%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +68.5%
Contains more Folate +11.1%
Contains more Vitamin B12 +156.5%
Anchovy
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 12% 0% 0% 14% 60% 263% 39% 33% 7% 78% 1%
Rockfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 0%
Contains more Vitamin A +212.5%
Contains more Vitamin E +29.5%
Contains more Vitamin B1 +103.7%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +384.1%
Contains more Vitamin B5 +59.7%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +68.5%
Contains more Folate +11.1%
Contains more Vitamin B12 +156.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Anchovy
Anchovy
1
:
3
Rockfish
Rockfish
Contains more Fats +198.8%
Equal in Protein - 22.23
Equal in Water - 74.67
Equal in Other - 1.48
Anchovy
20% 5% 73%
Protein: 20.35 g
Fats: 4.84 g
Carbs: 0 g
Water: 73.37 g
Other: 1.44 g
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more Fats +198.8%
Equal in Protein - 22.23
Equal in Water - 74.67
Equal in Other - 1.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Anchovy
Anchovy
2
:
1
Rockfish
Rockfish
Contains more Monounsaturated Fat +153.6%
Contains more Polyunsaturated fat +237.5%
Contains less Saturated Fat -67.2%
Anchovy
31% 29% 40%
Saturated Fat: 1.282 g
Monounsaturated Fat: 1.182 g
Polyunsaturated fat: 1.637 g
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Contains more Monounsaturated Fat +153.6%
Contains more Polyunsaturated fat +237.5%
Contains less Saturated Fat -67.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Anchovy Rockfish
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Anchovy Rockfish Opinion
Protein 20.35g 22.23g Rockfish
Fats 4.84g 1.62g Anchovy
Calories 131kcal 109kcal Anchovy
Calcium 147mg 17mg Anchovy
Iron 3.25mg 0.36mg Anchovy
Magnesium 41mg 33mg Anchovy
Phosphorus 174mg 248mg Rockfish
Potassium 383mg 467mg Rockfish
Sodium 104mg 89mg Rockfish
Zinc 1.72mg 0.43mg Anchovy
Copper 0.211mg 0.041mg Anchovy
Manganese 0.07mg 0.013mg Anchovy
Selenium 36.5µg 76.2µg Rockfish
Vitamin A 50IU 16IU Anchovy
Vitamin A RAE 15µg 5µg Anchovy
Vitamin E 0.57mg 0.44mg Anchovy
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.055mg 0.027mg Anchovy
Vitamin B2 0.256mg 0.226mg Anchovy
Vitamin B3 14.024mg 2.897mg Anchovy
Vitamin B5 0.645mg 0.404mg Anchovy
Vitamin B6 0.143mg 0.241mg Rockfish
Folate 9µg 10µg Rockfish
Vitamin B12 0.62µg 1.59µg Rockfish
Vitamin K 0.1µg 0µg Anchovy
Tryptophan 0.228mg 0.296mg Rockfish
Threonine 0.892mg 1.014mg Rockfish
Isoleucine 0.938mg 1.06mg Rockfish
Leucine 1.654mg 1.835mg Rockfish
Lysine 1.869mg 2.188mg Rockfish
Methionine 0.602mg 0.707mg Rockfish
Phenylalanine 0.794mg 0.935mg Rockfish
Valine 1.048mg 1.106mg Rockfish
Histidine 0.599mg 0.502mg Anchovy
Cholesterol 60mg 61mg Anchovy
Trans Fat 0.025g Anchovy
Saturated Fat 1.282g 0.42g Rockfish
Omega-3 - DHA 0.911g 0.238g Anchovy
Omega-3 - EPA 0.538g 0.107g Anchovy
Omega-3 - DPA 0.029g 0.027g Anchovy
Monounsaturated Fat 1.182g 0.466g Anchovy
Polyunsaturated fat 1.637g 0.485g Anchovy
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Anchovy Rockfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Anchovy
46%
Rockfish
Minerals Daily Need Coverage Score
64%
Anchovy
64%
Rockfish

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 0.862g)
Which food is lower in Cholesterol?
Anchovy
Anchovy is lower in Cholesterol (difference - 1mg)
Which food is richer in minerals?
Anchovy
Anchovy is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Anchovy - 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.