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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, and Vitamin B2 than Rockfish.
  • Daily need coverage for Selenium from 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

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.
Monkfish
Monkfish
6
:
4
Rockfish
Rockfish
Contains more Iron +13.9%
Contains less Sodium -74.2%
Contains more Zinc +23.3%
Contains more Manganese +138.5%
Contains more Calcium +70%
Contains more Magnesium +22.2%
Contains more Copper +13.9%
Contains more Selenium +62.8%
Equal in Phosphorus - 248
Equal in Potassium - 467
Monkfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 16% 20% 110% 46% 3% 15% 12% 5% 256%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains more Iron +13.9%
Contains less Sodium -74.2%
Contains more Zinc +23.3%
Contains more Manganese +138.5%
Contains more Calcium +70%
Contains more Magnesium +22.2%
Contains more Copper +13.9%
Contains more Selenium +62.8%
Equal in Phosphorus - 248
Equal in Potassium - 467

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.
Monkfish
Monkfish
4
:
8
Rockfish
Rockfish
Contains more Vitamin A +187.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +14.9%
Contains more Vitamin B2 +209.6%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +133.5%
Contains more Folate +25%
Contains more Vitamin B12 +52.9%
Equal in Vitamin B1 - 0.027
Monkfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 4% 8% 17% 48% 11% 64% 6% 130% 0%
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 +187.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +14.9%
Contains more Vitamin B2 +209.6%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +133.5%
Contains more Folate +25%
Contains more Vitamin B12 +52.9%
Equal in Vitamin B1 - 0.027

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Monkfish
Monkfish
2
:
2
Rockfish
Rockfish
Contains more Fats +20.4%
Contains more Protein +19.8%
Contains more Other +51%
Equal in Water - 74.67
Monkfish
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 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 +20.4%
Contains more Protein +19.8%
Contains more Other +51%
Equal in Water - 74.67

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Monkfish Rockfish
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Monkfish Rockfish Opinion
Protein 18.56g 22.23g Rockfish
Fats 1.95g 1.62g Monkfish
Calories 97kcal 109kcal Rockfish
Calcium 10mg 17mg Rockfish
Iron 0.41mg 0.36mg Monkfish
Magnesium 27mg 33mg Rockfish
Phosphorus 256mg 248mg Monkfish
Potassium 513mg 467mg Monkfish
Sodium 23mg 89mg Monkfish
Zinc 0.53mg 0.43mg Monkfish
Copper 0.036mg 0.041mg Rockfish
Manganese 0.031mg 0.013mg Monkfish
Selenium 46.8µg 76.2µg Rockfish
Vitamin A 46IU 16IU Monkfish
Vitamin A RAE 14µg 5µg Monkfish
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin C 1mg 0mg Monkfish
Vitamin B1 0.029mg 0.027mg Monkfish
Vitamin B2 0.073mg 0.226mg Rockfish
Vitamin B3 2.558mg 2.897mg Rockfish
Vitamin B5 0.173mg 0.404mg Rockfish
Vitamin B6 0.277mg 0.241mg Monkfish
Folate 8µg 10µg Rockfish
Vitamin B12 1.04µg 1.59µg Rockfish
Tryptophan 0.208mg 0.296mg Rockfish
Threonine 0.814mg 1.014mg Rockfish
Isoleucine 0.855mg 1.06mg Rockfish
Leucine 1.509mg 1.835mg Rockfish
Lysine 1.705mg 2.188mg Rockfish
Methionine 0.549mg 0.707mg Rockfish
Phenylalanine 0.725mg 0.935mg Rockfish
Valine 0.956mg 1.106mg Rockfish
Histidine 0.547mg 0.502mg Monkfish
Cholesterol 32mg 61mg Monkfish
Trans Fat 0.025g Monkfish
Saturated Fat 0.42g Monkfish
Omega-3 - DHA 0.238g Rockfish
Omega-3 - EPA 0.107g Rockfish
Omega-3 - DPA 0.027g Rockfish
Monounsaturated Fat 0.466g Rockfish
Polyunsaturated fat 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
Monkfish 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
24%
Monkfish
46%
Rockfish
Minerals Daily Need Coverage Score
48%
Monkfish
64%
Rockfish

Comparison summary

Which food is richer in vitamins?
Rockfish
Rockfish is relatively richer in vitamins
Which food is lower in Sugar?
Monkfish
Monkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Monkfish
Monkfish contains less Sodium (difference - 66mg)
Which food is lower in Cholesterol?
Monkfish
Monkfish is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Monkfish
Monkfish is lower in Saturated Fat (difference - 0.42g)
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.

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.