Caviar vs. Rockfish — In-Depth Nutrition Comparison

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Summary of differences between caviar and rockfish

Caviar has more vitamin B12, iron, choline, magnesium, vitamin B5, vitamin B2, and calcium, while rockfish has more selenium.
Caviar covers your daily need for vitamin B12, 767% more than rockfish.
Caviar contains 33 times more iron than rockfish. While caviar contains 11.88mg of iron, rockfish contains only 0.36mg.
The amount of sodium in rockfish is lower.

These are the specific foods used in this comparison Fish, caviar, black, and red, granular and Fish, rockfish, Pacific, mixed species, cooked, dry heat.

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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.

Caviar

Rockfish

Contains more MagnesiumMagnesium	+809.1%
Contains more CalciumCalcium	+1517.6%
Contains more IronIron	+3200%
Contains more CopperCopper	+168.3%
Contains more ZincZinc	+120.9%
Contains more PhosphorusPhosphorus	+43.5%
Contains more ManganeseManganese	+284.6%

Contains more PotassiumPotassium	+158%
Contains less SodiumSodium	-94.1%
Contains more SeleniumSelenium	+16.3%

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.

Caviar

Rockfish

Contains more Vitamin AVitamin A	+5320%
Contains more Vitamin EVitamin E	+329.5%
Contains more Vitamin B1Vitamin B1	+603.7%
Contains more Vitamin B2Vitamin B2	+174.3%
Contains more Vitamin B5Vitamin B5	+766.3%
Contains more Vitamin B6Vitamin B6	+32.8%
Contains more Vitamin B12Vitamin B12	+1157.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+400%

Contains more Vitamin DVitamin D	+58.6%
Contains more Vitamin B3Vitamin B3	+2314.2%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	20µg	1.59µg	767%
Cholesterol	588mg	61mg	176%
Iron	11.88mg	0.36mg	144%
Choline	490.9mg	78.7mg	75%
Magnesium	300mg	33mg	64%
Vitamin B5	3.5mg	0.404mg	62%
Sodium	1500mg	89mg	61%
Polyunsaturated fat	7.405g	0.485g	46%
Vitamin A	271µg	5µg	30%
Vitamin B2	0.62mg	0.226mg	30%
Calcium	275mg	17mg	26%
Fats	17.9g	1.62g	25%
Selenium	65.5µg	76.2µg	19%
Vitamin B3	0.12mg	2.897mg	17%
Saturated fat	4.06g	0.42g	17%
Phosphorus	356mg	248mg	15%
Vitamin B1	0.19mg	0.027mg	14%
Vitamin E	1.89mg	0.44mg	10%
Folate	50µg	10µg	10%
Monounsaturated fat	4.631g	0.466g	10%
Vitamin D	2.9µg	4.6µg	9%
Calories	264kcal	109kcal	8%
Vitamin D*	117 IU	183 IU	8%
Potassium	181mg	467mg	8%
Copper	0.11mg	0.041mg	8%
Vitamin B6	0.32mg	0.241mg	6%
Protein	24.6g	22.23g	5%
Zinc	0.95mg	0.43mg	5%
Manganese	0.05mg	0.013mg	2%
Carbs	4g	0g	1%
Vitamin K	0.6µg	0µg	1%
Protein per 100 calories	9.3g	20g	N/A
Calories per 10 g protein	107kcal	49kcal	N/A
Weight per 100 calories	38g	92g	N/A
Unsaturated / Saturated Fat ratio	3	2.3	N/A
Net carbs	4g	0g	N/A
Trans fat		0.025g	N/A
Tryptophan	0.323mg	0.296mg	0%
Threonine	1.263mg	1.014mg	0%
Isoleucine	1.035mg	1.06mg	0%
Leucine	2.133mg	1.835mg	0%
Lysine	1.834mg	2.188mg	0%
Methionine	0.646mg	0.707mg	0%
Phenylalanine	1.071mg	0.935mg	0%
Valine	1.263mg	1.106mg	0%
Histidine	0.649mg	0.502mg	0%
Omega-3 - EPA	2.741g	0.107g	N/A
Omega-3 - DHA	3.8g	0.238g	N/A
Omega-3 - DPA	0.229g	0.027g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A