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Salmon vs. Rockfish — Health Impact and Nutrition Comparison

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Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on July 24, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Salmon
vs
Rockfish

Summary

Compared to rockfish, salmon is richer in vitamin Dvitamin B12vitamin B3vitamin B6vitamin B1vitamin B5, and vitamin A RAE. Salmon also has a 14 times higher vitamin A content and less saturated fat.

Rockfish, on the other hand, have more selenium and vitamin B2

Introduction

The main nutritional differences between salmon and rockfish will be covered in this article. Salmons are lengthy fish with a silver-to-pink color range. 

A rockfish is a silverfish with a white belly. The Atlantic striped bass is another name for it.

Taste and Use

Rockfish is a popular choice for cooking techniques, including steamingbroiling, or roasting, because of its buttery and non-fishy flavor.

On the other hand, salmon is a flexible fish that can be utilized in many different recipes. It is frequently substituted for other ingredients in the kitchen and is adored for its flavor. Island salmon is especially coveted and utilized in many cuisines in Charlotte. Salmon pastasalmon tacos, and sesame-crusted salmon are popular recipes highlighting the fish's adaptability to many cultures and cooking techniques.

Varieties

Rockfish are frequently encountered in the North Pacific and Bering Sea regions. Examples of these fish include Canary RockfishCopper Rockfish, and Widow Rockfish

In contrast, salmon is a member of the family Salmonidae and comprises some species, including the Atlantic, Chum, and Masu salmon. These salmon species belong to the larger class of fish known as salmonids, including char and whitefish.

Nutrition

Meat from salmon and rockfish is a good source of macronutrients and beneficial chemicals. However, we developed the nutritional infographic to help you distinguish between them. Locate it below.

Macronutrients and Glycemic Index 

Salmon and rockfish flesh provide almost the same amounts of protein and cholesterol. Neither contains any sugar or fiber, and both have a glycemic index of 0

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +662.3%
Contains more Water +15.3%
Contains more Other +85%
Equal in Protein - 22.23
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more Fats +662.3%
Contains more Water +15.3%
Contains more Other +85%
Equal in Protein - 22.23

Calories

Compared to rockfish, which has 109 calories per serving, salmon has 206 calories per serving.

Protein

With 22.1g and 22.23g of protein per meal, respectively, rockfish and salmon are great protein providers

 Fats

Salmon has a far greater fat and omega-3 concentration than rockfish.

Compared to rockfish, salmon has higher levels of omega-6 (eicosadienoic acid), polyunsaturated fats (such as DHA, EPA, and DPA), and monounsaturated fats

On the other hand, rockfish contain no trans fats and more saturated fats

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +797.2%
Contains more Polyunsaturated fat +838.8%
Contains less Saturated Fat -82.5%
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Contains more Monounsaturated Fat +797.2%
Contains more Polyunsaturated fat +838.8%
Contains less Saturated Fat -82.5%

Vitamins

Compared to rockfish, salmon is much richer in the majority of vitamins. Compared to rockfish, it has a higher level of vitamin Avitamin A RAEvitamin Evitamin Dvitamin Cvitamin B1vitamin B3, vitamin B5, vitamin B6folate, and vitamin B12. However, compared to salmon, rockfish has a tiny bit more vitamin B2

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.
Salmon
12
:
Contains more Vitamin A +1337.5%
Contains more Vitamin E +159.1%
Contains more Vitamin D +184.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1159.3%
Contains more Vitamin B3 +177.7%
Contains more Vitamin B5 +265.1%
Contains more Vitamin B6 +168.5%
Contains more Folate +240%
Contains more Vitamin B12 +76.1%
Contains more Choline +15%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +67.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 50% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 43% 0%
Contains more Vitamin A +1337.5%
Contains more Vitamin E +159.1%
Contains more Vitamin D +184.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1159.3%
Contains more Vitamin B3 +177.7%
Contains more Vitamin B5 +265.1%
Contains more Vitamin B6 +168.5%
Contains more Folate +240%
Contains more Vitamin B12 +76.1%
Contains more Choline +15%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +67.4%

Minerals

Rockfish have somewhat higher quantities of calciumironmagnesium, potassium, and selenium compared to salmon. 

On the other hand, the amounts of PhosphorusSodium, and Copper in Salmon are more significant than in rockfish. Both fish offer the exact amounts of zinc and manganese content. 

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.
Contains less Sodium -31.5%
Contains more Copper +19.5%
Contains more Manganese +23.1%
Contains more Calcium +13.3%
Contains more Potassium +21.6%
Contains more Selenium +84.1%
Equal in Iron - 0.36
Equal in Magnesium - 33
Equal in Phosphorus - 248
Equal in Zinc - 0.43
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains less Sodium -31.5%
Contains more Copper +19.5%
Contains more Manganese +23.1%
Contains more Calcium +13.3%
Contains more Potassium +21.6%
Contains more Selenium +84.1%
Equal in Iron - 0.36
Equal in Magnesium - 33
Equal in Phosphorus - 248
Equal in Zinc - 0.43

Health Impact

Cardiovascular Health

Omega-3 fatty acids have been shown to offer various cardiovascular benefits, including reducing triglycerides and blood pressure and lowering the risk of heart disease (1). Salmon is an excellent source of omega-3s, particularly alpha-linolenic acid (ALA) and DHA. Salmon also contains bioactive PLs with cardioprotective effects (2). Studies suggest consuming 0.45–4.5 grams of omega-3 fatty acids daily can improve arterial function (3). Similarly, rockfish is associated with a lower risk of heart disease thanks to its omega-3 fatty acid content. These essential nutrients are crucial for overall health, as the human body cannot produce them and must obtain them through our diet. Incorporating fish like salmon and rockfish into our meals can contribute to a heart-healthy diet.

Downsides and Risks

Foods with modest mercury content include rockfish. While it's safe for healthy middle-aged people, it can harm young, pregnant, or teenagers (4). Reduce your seafood intake to prevent mercury poisoning.

Salmon, which is high in salt, is vital for health. But keep consumption to no more than 2.3mg each day. Swelling may be brought on by too much salt (5). 

Article author photo Erna Harutyunyan
Education: General Medicine at YSMU
Last updated: July 24, 2023
Medically reviewed by Igor Bussel

Infographic

Salmon vs Rockfish infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Rockfish Opinion
Protein 22.1g 22.23g Rockfish
Fats 12.35g 1.62g Salmon
Calories 206kcal 109kcal Salmon
Calcium 15mg 17mg Rockfish
Iron 0.34mg 0.36mg Rockfish
Magnesium 30mg 33mg Rockfish
Phosphorus 252mg 248mg Salmon
Potassium 384mg 467mg Rockfish
Sodium 61mg 89mg Salmon
Zinc 0.43mg 0.43mg
Copper 0.049mg 0.041mg Salmon
Manganese 0.016mg 0.013mg Salmon
Selenium 41.4µg 76.2µg Rockfish
Vitamin A 230IU 16IU Salmon
Vitamin A RAE 69µg 5µg Salmon
Vitamin E 1.14mg 0.44mg Salmon
Vitamin D 526IU 183IU Salmon
Vitamin D 13.1µg 4.6µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.027mg Salmon
Vitamin B2 0.135mg 0.226mg Rockfish
Vitamin B3 8.045mg 2.897mg Salmon
Vitamin B5 1.475mg 0.404mg Salmon
Vitamin B6 0.647mg 0.241mg Salmon
Folate 34µg 10µg Salmon
Vitamin B12 2.8µg 1.59µg Salmon
Choline 90.5mg 78.7mg Salmon
Vitamin K 0.1µg 0µg Salmon
Tryptophan 0.248mg 0.296mg Rockfish
Threonine 0.969mg 1.014mg Rockfish
Isoleucine 1.018mg 1.06mg Rockfish
Leucine 1.796mg 1.835mg Rockfish
Lysine 2.03mg 2.188mg Rockfish
Methionine 0.654mg 0.707mg Rockfish
Phenylalanine 0.863mg 0.935mg Rockfish
Valine 1.139mg 1.106mg Salmon
Histidine 0.651mg 0.502mg Salmon
Cholesterol 63mg 61mg Rockfish
Trans Fat 0.025g Salmon
Saturated Fat 2.397g 0.42g Rockfish
Omega-3 - DHA 1.457g 0.238g Salmon
Omega-3 - EPA 0.69g 0.107g Salmon
Omega-3 - DPA 0.17g 0.027g Salmon
Monounsaturated Fat 4.181g 0.466g Salmon
Polyunsaturated fat 4.553g 0.485g Salmon
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Rockfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
106%
Salmon
45%
Rockfish
Minerals Daily Need Coverage Score
44%
Salmon
64%
Rockfish

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 28mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 1.977g)
Which food is cheaper?
Rockfish
Rockfish is cheaper (difference - $13)
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)

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.