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Lobster vs. Rockfish — In-Depth Nutrition Comparison

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How are lobster and rockfish different?

  • Lobster is higher in copper, zinc, vitamin B5, and calcium; however, rockfish is richer in vitamin D, vitamin B2, vitamin B6, and phosphorus.
  • Daily need coverage for copper for lobster is 168% higher.
  • Lobster contains 9 times more zinc than rockfish. While lobster contains 4.05mg of zinc, rockfish contains only 0.43mg.
  • Rockfish has less sodium.

Crustaceans, lobster, northern, cooked, moist heat and Fish, rockfish, Pacific, mixed species, cooked, dry heat are the varieties used in this article.

Infographic

Lobster vs Rockfish infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 29% 20% 11% 517% 110% 79% 63% 8.5% 399%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
Contains more MagnesiumMagnesium +30.3%
Contains more CalciumCalcium +464.7%
Contains more CopperCopper +3680.5%
Contains more ZincZinc +841.9%
Contains more ManganeseManganese +400%
Contains more PotassiumPotassium +103%
Contains more IronIron +24.1%
Contains more PhosphorusPhosphorus +34.1%
Contains less SodiumSodium -81.7%
~equal in Selenium ~76.2µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 20% 0% 5.8% 3.9% 34% 100% 27% 179% 0% 8.3% 44%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.7% 8.8% 69% 6.8% 52% 54% 24% 56% 199% 0% 7.5% 43%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B5Vitamin B5 +312.6%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more Vitamin B2Vitamin B2 +1229.4%
Contains more Vitamin B3Vitamin B3 +58.3%
Contains more Vitamin B6Vitamin B6 +102.5%
Contains more Vitamin B12Vitamin B12 +11.2%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg
~equal in Folate ~10µg
~equal in Choline ~78.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 78% 2%
Protein: 19 g
Fats: 0.86 g
Carbs: 0 g
Water: 78.11 g
Other: 2.03 g
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more OtherOther +37.2%
Contains more ProteinProtein +17%
Contains more FatsFats +88.4%
~equal in Carbs ~0g
~equal in Water ~74.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.208 g
Monounsaturated fat: Mono. Fat 0.253 g
Polyunsaturated fat: Poly. Fat 0.34 g
31% 34% 35%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.466 g
Polyunsaturated fat: Poly. Fat 0.485 g
Contains less Sat. FatSaturated fat -50.5%
Contains more Mono. FatMonounsaturated fat +84.2%
Contains more Poly. FatPolyunsaturated fat +42.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lobster Rockfish DV% diff.
Copper 1.55mg 0.041mg 168%
Zinc 4.05mg 0.43mg 33%
Cholesterol 146mg 61mg 28%
Vitamin B5 1.667mg 0.404mg 25%
Vitamin D 1IU 183IU 23%
Vitamin D 0µg 4.6µg 23%
Sodium 486mg 89mg 17%
Vitamin B2 0.017mg 0.226mg 16%
Vitamin B6 0.119mg 0.241mg 9%
Phosphorus 185mg 248mg 9%
Calcium 96mg 17mg 8%
Potassium 230mg 467mg 7%
Vitamin B3 1.83mg 2.897mg 7%
Vitamin B12 1.43µg 1.59µg 7%
Selenium 73.1µg 76.2µg 6%
Protein 19g 22.23g 6%
Vitamin E 1mg 0.44mg 4%
Magnesium 43mg 33mg 2%
Manganese 0.065mg 0.013mg 2%
Monounsaturated fat 0.253g 0.466g 1%
Saturated fat 0.208g 0.42g 1%
Polyunsaturated fat 0.34g 0.485g 1%
Calories 89kcal 109kcal 1%
Fats 0.86g 1.62g 1%
Iron 0.29mg 0.36mg 1%
Vitamin A 1µg 5µg 0%
Vitamin B1 0.023mg 0.027mg 0%
Folate 11µg 10µg 0%
Trans fat 0.013g 0.025g N/A
Choline 80.9mg 78.7mg 0%
Tryptophan 0.248mg 0.296mg 0%
Threonine 0.753mg 1.014mg 0%
Isoleucine 0.832mg 1.06mg 0%
Leucine 1.376mg 1.835mg 0%
Lysine 1.426mg 2.188mg 0%
Methionine 0.475mg 0.707mg 0%
Phenylalanine 0.782mg 0.935mg 0%
Valine 0.852mg 1.106mg 0%
Histidine 0.475mg 0.502mg 0%
Omega-3 - EPA 0.117g 0.107g N/A
Omega-3 - DHA 0.078g 0.238g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.006g 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.006g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g 0.005g N/A
Omega-6 - Linoleic acid 0.033g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lobster Rockfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
33%
Lobster
40%
Rockfish
Minerals Daily Need Coverage Score
127%
Lobster
64%
Rockfish

Comparison summary

Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 397mg)
Which food is lower in Saturated fat?
Lobster
Lobster is lower in Saturated fat (difference - 0.212g)
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 ($)
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. Lobster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174209/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.