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Grouper fish vs. Rockfish — In-Depth Nutrition Comparison

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Summary of differences between Grouper fish and Rockfish

  • Grouper fish has more Iron, Vitamin B5, Vitamin B6, and Vitamin A RAE, while Rockfish has more Selenium, Vitamin B12, Vitamin B2, Vitamin B3, and Phosphorus.
  • Rockfish covers your daily need of Selenium 53% more than Grouper fish.
  • Grouper fish contains 10 times more Vitamin A RAE than Rockfish. While Grouper fish contains 50µg of Vitamin A RAE, Rockfish contains only 5µg.

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

Infographic

Grouper fish 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.
Contains more Calcium +23.5%
Contains more Iron +216.7%
Contains more Magnesium +12.1%
Contains less Sodium -40.4%
Contains more Zinc +18.6%
Contains more Phosphorus +73.4%
Contains more Selenium +62.8%
Equal in Potassium - 467
Equal in Copper - 0.041
Equal in Manganese - 0.013
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 43% 27% 62% 42% 7% 14% 15% 2% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains more Calcium +23.5%
Contains more Iron +216.7%
Contains more Magnesium +12.1%
Contains less Sodium -40.4%
Contains more Zinc +18.6%
Contains more Phosphorus +73.4%
Contains more Selenium +62.8%
Equal in Potassium - 467
Equal in Copper - 0.041
Equal in Manganese - 0.013

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.
:
Contains more Vitamin A +931.3%
Contains more Vitamin B1 +200%
Contains more Vitamin B5 +115.3%
Contains more Vitamin B6 +45.2%
Contains more Vitamin B2 +3666.7%
Contains more Vitamin B3 +660.4%
Contains more Vitamin B12 +130.4%
Equal in Folate - 10
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 0% 0% 0% 21% 2% 8% 53% 81% 8% 87% 0% 0%
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 +931.3%
Contains more Vitamin B1 +200%
Contains more Vitamin B5 +115.3%
Contains more Vitamin B6 +45.2%
Contains more Vitamin B2 +3666.7%
Contains more Vitamin B3 +660.4%
Contains more Vitamin B12 +130.4%
Equal in Folate - 10

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +11.7%
Contains more Fats +24.6%
Contains more Other +196%
Equal in Water - 74.67
25% 73%
Protein: 24.84 g
Fats: 1.3 g
Carbs: 0 g
Water: 73.36 g
Other: 0.5 g
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more Protein +11.7%
Contains more Fats +24.6%
Contains more Other +196%
Equal in Water - 74.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -28.8%
Contains more Monounsaturated Fat +73.9%
Contains more Polyunsaturated fat +20.3%
31% 28% 42%
Saturated Fat: 0.299 g
Monounsaturated Fat: 0.268 g
Polyunsaturated fat: 0.403 g
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Contains less Saturated Fat -28.8%
Contains more Monounsaturated Fat +73.9%
Contains more Polyunsaturated fat +20.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grouper fish Rockfish Opinion
Protein 24.84g 22.23g Grouper fish
Fats 1.3g 1.62g Rockfish
Calories 118kcal 109kcal Grouper fish
Calcium 21mg 17mg Grouper fish
Iron 1.14mg 0.36mg Grouper fish
Magnesium 37mg 33mg Grouper fish
Phosphorus 143mg 248mg Rockfish
Potassium 475mg 467mg Grouper fish
Sodium 53mg 89mg Grouper fish
Zinc 0.51mg 0.43mg Grouper fish
Copper 0.045mg 0.041mg Grouper fish
Manganese 0.012mg 0.013mg Rockfish
Selenium 46.8µg 76.2µg Rockfish
Vitamin A 165IU 16IU Grouper fish
Vitamin A RAE 50µg 5µg Grouper fish
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.081mg 0.027mg Grouper fish
Vitamin B2 0.006mg 0.226mg Rockfish
Vitamin B3 0.381mg 2.897mg Rockfish
Vitamin B5 0.87mg 0.404mg Grouper fish
Vitamin B6 0.35mg 0.241mg Grouper fish
Folate 10µg 10µg
Vitamin B12 0.69µg 1.59µg Rockfish
Choline 78.7mg Rockfish
Tryptophan 0.278mg 0.296mg Rockfish
Threonine 1.089mg 1.014mg Grouper fish
Isoleucine 1.145mg 1.06mg Grouper fish
Leucine 2.019mg 1.835mg Grouper fish
Lysine 2.282mg 2.188mg Grouper fish
Methionine 0.735mg 0.707mg Grouper fish
Phenylalanine 0.97mg 0.935mg Grouper fish
Valine 1.28mg 1.106mg Grouper fish
Histidine 0.731mg 0.502mg Grouper fish
Cholesterol 47mg 61mg Grouper fish
Trans Fat 0.025g Grouper fish
Saturated Fat 0.299g 0.42g Grouper fish
Omega-3 - DHA 0.213g 0.238g Rockfish
Omega-3 - EPA 0.035g 0.107g Rockfish
Omega-3 - DPA 0.017g 0.027g Rockfish
Monounsaturated Fat 0.268g 0.466g Rockfish
Polyunsaturated fat 0.403g 0.485g Rockfish
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grouper fish 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
20%
Grouper fish
45%
Rockfish
Minerals Daily Need Coverage Score
47%
Grouper fish
64%
Rockfish

Comparison summary

Which food is lower in Sugar?
Grouper fish
Grouper fish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Grouper fish
Grouper fish contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Grouper fish
Grouper fish is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Grouper fish
Grouper fish is lower in Saturated Fat (difference - 0.121g)
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 minerals?
?
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.
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. Grouper fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171963/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.