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  6. Atlantic Mackerel vs. Rockfish

Atlantic Mackerel vs. Rockfish — In-Depth Nutrition Comparison

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What are the differences between atlantic Mackerel and rockfish?

  • Atlantic Mackerel is higher in vitamin B12, vitamin D, vitamin B3, iron, vitamin B1, vitamin B6, magnesium, and vitamin B5, yet rockfish is higher in selenium.
  • Atlantic Mackerel's daily need coverage for vitamin B12 is 297% more.
  • Atlantic Mackerel has 8 times more saturated fat than rockfish. While atlantic Mackerel has 3.257g of saturated fat, rockfish has only 0.42g.

We used Fish, mackerel, Atlantic, raw and Fish, rockfish, Pacific, mixed species, cooked, dry heat types in this article.

Infographic

Atlantic Mackerel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
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 +130.3%
Contains more IronIron +352.8%
Contains more CopperCopper +78%
Contains more ZincZinc +46.5%
Contains more ManganeseManganese +15.4%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +48.7%
Contains more PhosphorusPhosphorus +14.3%
Contains more SeleniumSelenium +72.8%
~equal in Sodium ~89mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1.7% 8.8% 69% 6.8% 52% 54% 24% 56% 199% 0% 7.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +245.5%
Contains more Vitamin DVitamin D +250%
Contains more Vitamin B1Vitamin B1 +551.9%
Contains more Vitamin B2Vitamin B2 +38.1%
Contains more Vitamin B3Vitamin B3 +213.4%
Contains more Vitamin B5Vitamin B5 +111.9%
Contains more Vitamin B6Vitamin B6 +65.6%
Contains more Vitamin B12Vitamin B12 +447.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +900%
Contains more CholineCholine +21.1%

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Rockfish DV% diff.
Vitamin B12 8.71µg 1.59µg 297%
Vitamin D 643IU 183IU 58%
Selenium 44.1µg 76.2µg 58%
Vitamin D 16.1µg 4.6µg 58%
Vitamin B3 9.08mg 2.897mg 39%
Polyunsaturated fat 3.35g 0.485g 19%
Fats 13.89g 1.62g 19%
Iron 1.63mg 0.36mg 16%
Saturated fat 3.257g 0.42g 13%
Monounsaturated fat 5.456g 0.466g 12%
Vitamin B6 0.399mg 0.241mg 12%
Vitamin B1 0.176mg 0.027mg 12%
Magnesium 76mg 33mg 10%
Vitamin B5 0.856mg 0.404mg 9%
Protein 18.6g 22.23g 7%
Vitamin B2 0.312mg 0.226mg 7%
Vitamin E 1.52mg 0.44mg 7%
Calories 205kcal 109kcal 5%
Potassium 314mg 467mg 5%
Vitamin A 50µg 5µg 5%
Phosphorus 217mg 248mg 4%
Copper 0.073mg 0.041mg 4%
Vitamin K 5µg 0µg 4%
Cholesterol 70mg 61mg 3%
Zinc 0.63mg 0.43mg 2%
Folate 1µg 10µg 2%
Choline 65mg 78.7mg 2%
Calcium 12mg 17mg 1%
Vitamin C 0.4mg 0mg 0%
Sodium 90mg 89mg 0%
Manganese 0.015mg 0.013mg 0%
Trans fat 0.025g N/A
Tryptophan 0.208mg 0.296mg 0%
Threonine 0.815mg 1.014mg 0%
Isoleucine 0.857mg 1.06mg 0%
Leucine 1.512mg 1.835mg 0%
Lysine 1.708mg 2.188mg 0%
Methionine 0.551mg 0.707mg 0%
Phenylalanine 0.726mg 0.935mg 0%
Valine 0.958mg 1.106mg 0%
Histidine 0.548mg 0.502mg 0%
Omega-3 - EPA 0.898g 0.107g N/A
Omega-3 - DHA 1.401g 0.238g N/A
Omega-3 - DPA 0.212g 0.027g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 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 +757.4%
Contains more OtherOther +167.6%
Contains more ProteinProtein +19.5%
Contains more WaterWater +17.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 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 +1070.8%
Contains more Poly. FatPolyunsaturated fat +590.7%
Contains less Sat. FatSaturated fat -87.1%

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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.