Fish sticks vs. Rockfish — In-Depth Nutrition Comparison

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How are fish sticks and rockfish different?

Fish sticks are richer in vitamin E, while rockfish is higher in selenium, vitamin D, vitamin B12, vitamin B6, vitamin B3, and vitamin B2.
Rockfish covers your daily need for selenium, 110% more than fish sticks.
Fish sticks contain 16 times more vitamin E than rockfish. Fish sticks contain 6.88mg of vitamin E, while rockfish contains 0.44mg.
Rockfish is lower in saturated fat.
Fish sticks have a higher glycemic index (54) than rockfish (0).

Fish, fish sticks, frozen, prepared and Fish, rockfish, Pacific, mixed species, cooked, dry heat types were used in this article.

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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.

Fish sticks

Rockfish

Contains more IronIron	+133.3%
Contains more CopperCopper	+43.9%
Contains more ManganeseManganese	+1300%

Contains more MagnesiumMagnesium	+32%
Contains more PotassiumPotassium	+152.4%
Contains more PhosphorusPhosphorus	+29.8%
Contains less SodiumSodium	-77.9%
Contains more SeleniumSelenium	+385.4%

~equal in Calcium ~17mg

~equal in Zinc ~0.43mg

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.

Fish sticks

Rockfish

Contains more Vitamin EVitamin E	+1463.6%
Contains more Vitamin B1Vitamin B1	+351.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+140%

Contains more Vitamin AVitamin A	+25%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+94.8%
Contains more Vitamin B3Vitamin B3	+88.6%
Contains more Vitamin B5Vitamin B5	+48.5%
Contains more Vitamin B6Vitamin B6	+209%
Contains more Vitamin B12Vitamin B12	+65.6%
Contains more CholineCholine	+83.9%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	15.7µg	76.2µg	110%
Polyunsaturated fat	7.824g	0.485g	49%
Vitamin E	6.88mg	0.44mg	43%
Vitamin B12	0.96µg	1.59µg	26%
Vitamin D	1IU	183IU	23%
Vitamin D	0µg	4.6µg	23%
Fats	16.23g	1.62g	22%
Protein	11.01g	22.23g	22%
Saturated fat	3.733g	0.42g	15%
Sodium	402mg	89mg	14%
Vitamin B6	0.078mg	0.241mg	13%
Cholesterol	28mg	61mg	11%
Vitamin B3	1.536mg	2.897mg	9%
Vitamin B2	0.116mg	0.226mg	8%
Vitamin B1	0.122mg	0.027mg	8%
Calories	277kcal	109kcal	8%
Phosphorus	191mg	248mg	8%
Starch	20.46g	0g	8%
Potassium	185mg	467mg	8%
Monounsaturated fat	3.193g	0.466g	7%
Manganese	0.182mg	0.013mg	7%
Carbs	21.66g	0g	7%
Choline	42.8mg	78.7mg	7%
Fiber	1.5g	0g	6%
Iron	0.84mg	0.36mg	6%
Folate	24µg	10µg	4%
Vitamin K	4.7µg	0µg	4%
Vitamin B5	0.272mg	0.404mg	3%
Copper	0.059mg	0.041mg	2%
Magnesium	25mg	33mg	2%
Net carbs	20.16g	0g	N/A
Calcium	16mg	17mg	0%
Sugar	1.65g	0g	N/A
Zinc	0.42mg	0.43mg	0%
Vitamin A	4µg	5µg	0%
Trans fat	0.124g	0.025g	N/A
Tryptophan	0.122mg	0.296mg	0%
Threonine	0.372mg	1.014mg	0%
Isoleucine	0.429mg	1.06mg	0%
Leucine	0.852mg	1.835mg	0%
Lysine	0.795mg	2.188mg	0%
Methionine	0.296mg	0.707mg	0%
Phenylalanine	0.47mg	0.935mg	0%
Valine	0.5mg	1.106mg	0%
Histidine	0.23mg	0.502mg	0%
Fructose	0.1g	0g	0%
Omega-3 - EPA	0.05g	0.107g	N/A
Omega-3 - DHA	0.088g	0.238g	N/A
Omega-3 - ALA	0.236g		N/A
Omega-3 - DPA	0.004g	0.027g	N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Gamma-linoleic acid	0.011g		N/A
Omega-6 - Eicosadienoic acid	0.003g	0.005g	N/A
Omega-6 - Linoleic acid	7.289g		N/A