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  6. Herring vs. Rockfish

Herring vs. Rockfish — In-Depth Nutrition Comparison

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Differences between Herring and Rockfish

  • Herring is higher in Vitamin B12, Iron, Copper, Vitamin B6, Phosphorus, Vitamin B3, Zinc, and Vitamin B1, however, Rockfish is richer in Selenium.
  • Herring's daily need coverage for Vitamin B12 is 481% higher.
  • Herring has 6 times more Saturated Fat than Rockfish. While Herring has 2.615g of Saturated Fat, Rockfish has only 0.42g.

The food types used in this comparison are Fish, herring, Atlantic, cooked, dry heat and Fish, rockfish, Pacific, mixed species, cooked, dry heat.

Infographic

Herring 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.
Herring
Herring
7
:
3
Rockfish
Rockfish
Contains more Calcium +335.3%
Contains more Iron +291.7%
Contains more Magnesium +24.2%
Contains more Phosphorus +22.2%
Contains more Zinc +195.3%
Contains more Copper +187.8%
Contains more Manganese +207.7%
Contains more Potassium +11.5%
Contains less Sodium -22.6%
Contains more Selenium +62.8%
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains more Calcium +335.3%
Contains more Iron +291.7%
Contains more Magnesium +24.2%
Contains more Phosphorus +22.2%
Contains more Zinc +195.3%
Contains more Copper +187.8%
Contains more Manganese +207.7%
Contains more Potassium +11.5%
Contains less Sodium -22.6%
Contains more Selenium +62.8%

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.
Herring
Herring
12
:
0
Rockfish
Rockfish
Contains more Vitamin A +650%
Contains more Vitamin E +211.4%
Contains more Vitamin D +17.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +314.8%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B3 +42.4%
Contains more Vitamin B5 +83.2%
Contains more Vitamin B6 +44.4%
Contains more Folate +20%
Contains more Vitamin B12 +726.4%
Contains more Vitamin K +∞%
Herring
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 28% 162% 3% 28% 69% 78% 45% 81% 9% 1643% 1%
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 +650%
Contains more Vitamin E +211.4%
Contains more Vitamin D +17.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +314.8%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B3 +42.4%
Contains more Vitamin B5 +83.2%
Contains more Vitamin B6 +44.4%
Contains more Folate +20%
Contains more Vitamin B12 +726.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Herring
Herring
2
:
2
Rockfish
Rockfish
Contains more Fats +615.4%
Contains more Water +16.4%
Contains more Other +21.3%
Equal in Protein - 22.23
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 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 +615.4%
Contains more Water +16.4%
Contains more Other +21.3%
Equal in Protein - 22.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Herring
Herring
2
:
1
Rockfish
Rockfish
Contains more Monounsaturated Fat +927.9%
Contains more Polyunsaturated fat +463.9%
Contains less Saturated Fat -83.9%
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Contains more Monounsaturated Fat +927.9%
Contains more Polyunsaturated fat +463.9%
Contains less Saturated Fat -83.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Rockfish Opinion
Protein 23.03g 22.23g Herring
Fats 11.59g 1.62g Herring
Calories 203kcal 109kcal Herring
Calcium 74mg 17mg Herring
Iron 1.41mg 0.36mg Herring
Magnesium 41mg 33mg Herring
Phosphorus 303mg 248mg Herring
Potassium 419mg 467mg Rockfish
Sodium 115mg 89mg Rockfish
Zinc 1.27mg 0.43mg Herring
Copper 0.118mg 0.041mg Herring
Manganese 0.04mg 0.013mg Herring
Selenium 46.8µg 76.2µg Rockfish
Vitamin A 120IU 16IU Herring
Vitamin A RAE 36µg 5µg Herring
Vitamin E 1.37mg 0.44mg Herring
Vitamin D 214IU 183IU Herring
Vitamin D 5.4µg 4.6µg Herring
Vitamin C 0.7mg 0mg Herring
Vitamin B1 0.112mg 0.027mg Herring
Vitamin B2 0.299mg 0.226mg Herring
Vitamin B3 4.124mg 2.897mg Herring
Vitamin B5 0.74mg 0.404mg Herring
Vitamin B6 0.348mg 0.241mg Herring
Folate 12µg 10µg Herring
Vitamin B12 13.14µg 1.59µg Herring
Vitamin K 0.1µg 0µg Herring
Tryptophan 0.258mg 0.296mg Rockfish
Threonine 1.01mg 1.014mg Rockfish
Isoleucine 1.061mg 1.06mg Herring
Leucine 1.872mg 1.835mg Herring
Lysine 2.115mg 2.188mg Rockfish
Methionine 0.682mg 0.707mg Rockfish
Phenylalanine 0.899mg 0.935mg Rockfish
Valine 1.187mg 1.106mg Herring
Histidine 0.678mg 0.502mg Herring
Cholesterol 77mg 61mg Rockfish
Trans Fat 0.025g Herring
Saturated Fat 2.615g 0.42g Rockfish
Omega-3 - DHA 1.105g 0.238g Herring
Omega-3 - EPA 0.909g 0.107g Herring
Omega-3 - DPA 0.071g 0.027g Herring
Monounsaturated Fat 4.79g 0.466g Herring
Polyunsaturated fat 2.735g 0.485g Herring
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring 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
179%
Herring
46%
Rockfish
Minerals Daily Need Coverage Score
62%
Herring
64%
Rockfish

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 26mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 2.195g)
Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.