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  6. Croaker vs. Rockfish

Croaker vs. Rockfish — In-Depth Nutrition Comparison

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Important differences between Croaker and Rockfish

  • Croaker has more Vitamin B12, Vitamin B3, Vitamin B5, Iron, and Folate, however, Rockfish is richer in Selenium, and Vitamin B2.
  • Rockfish's daily need coverage for Selenium is 68% more.
  • Croaker contains 8 times more Saturated Fat than Rockfish. Croaker contains 3.476g of Saturated Fat, while Rockfish contains 0.42g.

The food varieties used in the comparison are Fish, croaker, Atlantic, cooked, breaded and fried and Fish, rockfish, Pacific, mixed species, cooked, dry heat.

Infographic

Croaker 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.
Croaker
Croaker
6
:
4
Rockfish
Rockfish
Contains more Calcium +88.2%
Contains more Iron +138.9%
Contains more Magnesium +27.3%
Contains more Zinc +20.9%
Contains more Copper +58.5%
Contains more Manganese +515.4%
Contains more Phosphorus +14.3%
Contains more Potassium +37.4%
Contains less Sodium -74.4%
Contains more Selenium +96.4%
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains more Calcium +88.2%
Contains more Iron +138.9%
Contains more Magnesium +27.3%
Contains more Zinc +20.9%
Contains more Copper +58.5%
Contains more Manganese +515.4%
Contains more Phosphorus +14.3%
Contains more Potassium +37.4%
Contains less Sodium -74.4%
Contains more Selenium +96.4%

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.
Croaker
Croaker
7
:
4
Rockfish
Rockfish
Contains more Vitamin A +368.8%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B5 +83.2%
Contains more Folate +240%
Contains more Vitamin B12 +32.1%
Contains more Vitamin B2 +73.8%
Equal in Vitamin B6 - 0.241
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0%
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 +368.8%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B5 +83.2%
Contains more Folate +240%
Contains more Vitamin B12 +32.1%
Contains more Vitamin B2 +73.8%
Equal in Vitamin B6 - 0.241

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Croaker
Croaker
3
:
2
Rockfish
Rockfish
Contains more Fats +682.1%
Contains more Carbs +∞%
Contains more Other +23.6%
Contains more Protein +22.1%
Contains more Water +24.9%
Croaker
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 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 +682.1%
Contains more Carbs +∞%
Contains more Other +23.6%
Contains more Protein +22.1%
Contains more Water +24.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Croaker
Croaker
2
:
1
Rockfish
Rockfish
Contains more Monounsaturated Fat +1041.6%
Contains more Polyunsaturated fat +501.4%
Contains less Saturated Fat -87.9%
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Contains more Monounsaturated Fat +1041.6%
Contains more Polyunsaturated fat +501.4%
Contains less Saturated Fat -87.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Croaker Rockfish Opinion
Net carbs 7.14g 0g Croaker
Protein 18.2g 22.23g Rockfish
Fats 12.67g 1.62g Croaker
Carbs 7.54g 0g Croaker
Calories 221kcal 109kcal Croaker
Fiber 0.4g 0g Croaker
Calcium 32mg 17mg Croaker
Iron 0.86mg 0.36mg Croaker
Magnesium 42mg 33mg Croaker
Phosphorus 217mg 248mg Rockfish
Potassium 340mg 467mg Rockfish
Sodium 348mg 89mg Rockfish
Zinc 0.52mg 0.43mg Croaker
Copper 0.065mg 0.041mg Croaker
Manganese 0.08mg 0.013mg Croaker
Selenium 38.8µg 76.2µg Rockfish
Vitamin A 75IU 16IU Croaker
Vitamin A RAE 23µg 5µg Croaker
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.09mg 0.027mg Croaker
Vitamin B2 0.13mg 0.226mg Rockfish
Vitamin B3 4.3mg 2.897mg Croaker
Vitamin B5 0.74mg 0.404mg Croaker
Vitamin B6 0.26mg 0.241mg Croaker
Folate 34µg 10µg Croaker
Vitamin B12 2.1µg 1.59µg Croaker
Tryptophan 0.208mg 0.296mg Rockfish
Threonine 0.788mg 1.014mg Rockfish
Isoleucine 0.847mg 1.06mg Rockfish
Leucine 1.48mg 1.835mg Rockfish
Lysine 1.571mg 2.188mg Rockfish
Methionine 0.525mg 0.707mg Rockfish
Phenylalanine 0.742mg 0.935mg Rockfish
Valine 0.947mg 1.106mg Rockfish
Histidine 0.525mg 0.502mg Croaker
Cholesterol 84mg 61mg Rockfish
Trans Fat 0.025g Croaker
Saturated Fat 3.476g 0.42g Rockfish
Omega-3 - DHA 0.089g 0.238g Rockfish
Omega-3 - EPA 0.113g 0.107g Croaker
Omega-3 - DPA 0.079g 0.027g Croaker
Monounsaturated Fat 5.32g 0.466g Croaker
Polyunsaturated fat 2.917g 0.485g Croaker
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Croaker Rockfish
Low Fats diet ok
Low Carbs diet ok
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
44%
Croaker
46%
Rockfish
Minerals Daily Need Coverage Score
50%
Croaker
64%
Rockfish

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 259mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 3.056g)
Which food is lower in Sugar?
Croaker
Croaker is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Croaker
Croaker is relatively richer in minerals
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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.