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  6. Monkfish vs. Rockfish

Monkfish vs. Rockfish — In-Depth Nutrition Comparison

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The main differences between monkfish and rockfish

  • Monkfish contains less selenium, vitamin B12, vitamin B2, and protein than rockfish.
  • Daily need coverage for selenium for rockfish is 53% higher.
  • Monkfish is lower in cholesterol.

Food types used in this article are Fish, monkfish, cooked, dry heat and Fish, rockfish, Pacific, mixed species, cooked, dry heat.

Infographic

Monkfish vs Rockfish infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 3% 45% 15% 12% 14% 110% 3% 4% 255%
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 IronIron +13.9%
Contains more ZincZinc +23.3%
Contains less SodiumSodium -74.2%
Contains more ManganeseManganese +138.5%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +70%
Contains more CopperCopper +13.9%
Contains more SeleniumSelenium +62.8%
~equal in Potassium ~467mg
~equal in Phosphorus ~248mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 4.7% 0% 7.3% 17% 48% 10% 64% 130% 0% 6%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 69% 1.7% 8.8% 6.8% 52% 54% 24% 56% 199% 0% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +180%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +209.6%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin B5Vitamin B5 +133.5%
Contains more Vitamin B12Vitamin B12 +52.9%
Contains more FolateFolate +25%
~equal in Vitamin B1 ~0.027mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Monkfish Rockfish DV% diff.
Selenium 46.8µg 76.2µg 53%
Vitamin D* 183 IU 23%
Vitamin D 4.6µg 23%
Vitamin B12 1.04µg 1.59µg 23%
Choline 78.7mg 14%
Vitamin B2 0.073mg 0.226mg 12%
Cholesterol 32mg 61mg 10%
Protein 18.56g 22.23g 7%
Vitamin B5 0.173mg 0.404mg 5%
Sodium 23mg 89mg 3%
Vitamin E 0.44mg 3%
Vitamin B6 0.277mg 0.241mg 3%
Polyunsaturated fat 0.485g 3%
Vitamin B3 2.558mg 2.897mg 2%
Saturated fat 0.42g 2%
Calories 97kcal 109kcal 1%
Fats 1.95g 1.62g 1%
Vitamin C 1mg 0mg 1%
Magnesium 27mg 33mg 1%
Calcium 10mg 17mg 1%
Potassium 513mg 467mg 1%
Iron 0.41mg 0.36mg 1%
Copper 0.036mg 0.041mg 1%
Zinc 0.53mg 0.43mg 1%
Phosphorus 256mg 248mg 1%
Vitamin A 14µg 5µg 1%
Manganese 0.031mg 0.013mg 1%
Folate 8µg 10µg 1%
Monounsaturated fat 0.466g 1%
Protein per 100 calories 19g 20g N/A
Calories per 10 g protein 52kcal 49kcal N/A
Weight per 100 calories 103g 92g N/A
Vitamin B1 0.029mg 0.027mg 0%
Trans fat 0.025g N/A
Tryptophan 0.208mg 0.296mg 0%
Threonine 0.814mg 1.014mg 0%
Isoleucine 0.855mg 1.06mg 0%
Leucine 1.509mg 1.835mg 0%
Lysine 1.705mg 2.188mg 0%
Methionine 0.549mg 0.707mg 0%
Phenylalanine 0.725mg 0.935mg 0%
Valine 0.956mg 1.106mg 0%
Histidine 0.547mg 0.502mg 0%
Omega-3 (EPA) 0.107g N/A
Omega-3 (DHA) 0.238g N/A
Omega-3 (DPA) 0.027g N/A
Omega-6 (Eicosadienoic acid) 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 g
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more FatsFats +20.4%
Contains more ProteinProtein +19.8%
~equal in Carbs ~0g
~equal in Water ~74.67g

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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. Monkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/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.