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  6. Catfish vs. Rockfish

Catfish vs. Rockfish — In-Depth Nutrition Comparison

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What are the main differences between Catfish and Rockfish?

  • Catfish is richer in Vitamin B12, Vitamin B5, and Monounsaturated Fat, yet Rockfish is richer in Selenium, Vitamin D, and Vitamin B2.
  • Rockfish's daily need coverage for Selenium is 121% higher.
  • Catfish has 7 times more Monounsaturated Fat than Rockfish. Catfish has 3.115g of Monounsaturated Fat, while Rockfish has 0.466g.
  • Rockfish contains less Saturated Fat.

We used Fish, catfish, channel, farmed, cooked, dry heat and Fish, rockfish, Pacific, mixed species, cooked, dry heat types in this comparison.

Infographic

Catfish 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.
Catfish
Catfish
2
:
8
Rockfish
Rockfish
Contains more Zinc +34.9%
Contains more Manganese +38.5%
Contains more Calcium +88.9%
Contains more Iron +28.6%
Contains more Magnesium +43.5%
Contains more Potassium +27.6%
Contains less Sodium -25.2%
Contains more Selenium +669.7%
Equal in Phosphorus - 248
Equal in Copper - 0.041
Catfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 17% 106% 33% 16% 16% 14% 3% 54%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains more Zinc +34.9%
Contains more Manganese +38.5%
Contains more Calcium +88.9%
Contains more Iron +28.6%
Contains more Magnesium +43.5%
Contains more Potassium +27.6%
Contains less Sodium -25.2%
Contains more Selenium +669.7%
Equal in Phosphorus - 248
Equal in Copper - 0.041

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.
Catfish
Catfish
5
:
6
Rockfish
Rockfish
Contains more Vitamin E +120.5%
Contains more Vitamin B5 +100.7%
Contains more Folate +20%
Contains more Vitamin B12 +74.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +700%
Contains more Vitamin D +1433.3%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +126%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B6 +36.2%
Catfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 20% 9% 0% 6% 24% 48% 49% 41% 9% 348% 7%
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 E +120.5%
Contains more Vitamin B5 +100.7%
Contains more Folate +20%
Contains more Vitamin B12 +74.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +700%
Contains more Vitamin D +1433.3%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +126%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B6 +36.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Catfish
Catfish
1
:
3
Rockfish
Rockfish
Contains more Fats +343.8%
Contains more Protein +20.6%
Equal in Water - 74.67
Equal in Other - 1.48
Catfish
18% 7% 75%
Protein: 18.44 g
Fats: 7.19 g
Carbs: 0 g
Water: 74.65 g
Other: 0 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 +343.8%
Contains more Protein +20.6%
Equal in Water - 74.67
Equal in Other - 1.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Catfish
Catfish
2
:
1
Rockfish
Rockfish
Contains more Monounsaturated Fat +568.5%
Contains more Polyunsaturated fat +179.2%
Contains less Saturated Fat -73.5%
Catfish
26% 51% 22%
Saturated Fat: 1.586 g
Monounsaturated Fat: 3.115 g
Polyunsaturated fat: 1.354 g
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Contains more Monounsaturated Fat +568.5%
Contains more Polyunsaturated fat +179.2%
Contains less Saturated Fat -73.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Catfish Rockfish
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Catfish Rockfish Opinion
Protein 18.44g 22.23g Rockfish
Fats 7.19g 1.62g Catfish
Calories 144kcal 109kcal Catfish
Calcium 9mg 17mg Rockfish
Iron 0.28mg 0.36mg Rockfish
Magnesium 23mg 33mg Rockfish
Phosphorus 247mg 248mg Rockfish
Potassium 366mg 467mg Rockfish
Sodium 119mg 89mg Rockfish
Zinc 0.58mg 0.43mg Catfish
Copper 0.039mg 0.041mg Rockfish
Manganese 0.018mg 0.013mg Catfish
Selenium 9.9µg 76.2µg Rockfish
Vitamin A 2IU 16IU Rockfish
Vitamin A RAE 1µg 5µg Rockfish
Vitamin E 0.97mg 0.44mg Catfish
Vitamin D 10IU 183IU Rockfish
Vitamin D 0.3µg 4.6µg Rockfish
Vitamin B1 0.024mg 0.027mg Rockfish
Vitamin B2 0.1mg 0.226mg Rockfish
Vitamin B3 2.548mg 2.897mg Rockfish
Vitamin B5 0.811mg 0.404mg Catfish
Vitamin B6 0.177mg 0.241mg Rockfish
Folate 12µg 10µg Catfish
Vitamin B12 2.78µg 1.59µg Catfish
Vitamin K 2.5µg 0µg Catfish
Tryptophan 0.22mg 0.296mg Rockfish
Threonine 0.833mg 1.014mg Rockfish
Isoleucine 0.82mg 1.06mg Rockfish
Leucine 1.396mg 1.835mg Rockfish
Lysine 1.677mg 2.188mg Rockfish
Methionine 0.539mg 0.707mg Rockfish
Phenylalanine 0.735mg 0.935mg Rockfish
Valine 0.894mg 1.106mg Rockfish
Histidine 0.404mg 0.502mg Rockfish
Cholesterol 66mg 61mg Rockfish
Trans Fat 0.063g 0.025g Rockfish
Saturated Fat 1.586g 0.42g Rockfish
Omega-3 - DHA 0.069g 0.238g Rockfish
Omega-3 - EPA 0.02g 0.107g Rockfish
Omega-3 - DPA 0.018g 0.027g Rockfish
Monounsaturated Fat 3.115g 0.466g Catfish
Polyunsaturated fat 1.354g 0.485g Catfish
Omega-6 - Eicosadienoic acid 0.049g 0.005g Catfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Catfish 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
46%
Catfish
46%
Rockfish
Minerals Daily Need Coverage Score
27%
Catfish
64%
Rockfish

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 30mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 1.166g)
Which food is richer in minerals?
Rockfish
Rockfish 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. Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/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.