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Mullet fish vs. Rockfish — In-Depth Nutrition Comparison

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What are the differences between Mullet fish and Rockfish?

  • Mullet fish is higher in Vitamin B3, Vitamin B6, Iron, Copper, Vitamin B5, and Vitamin B1, yet Rockfish is higher in Vitamin B12, Selenium, and Vitamin B2.
  • Rockfish's daily need coverage for Vitamin B12 is 56% more.
  • Mullet fish has 4 times more Iron than Rockfish. While Mullet fish has 1.41mg of Iron, Rockfish has only 0.36mg.
  • The amount of Saturated Fat in Rockfish is lower.

We used Fish, mullet, striped, cooked, dry heat and Fish, rockfish, Pacific, mixed species, cooked, dry heat types in this article.

Infographic

Mullet 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 +82.4%
Contains more Iron +291.7%
Contains less Sodium -20.2%
Contains more Zinc +104.7%
Contains more Copper +243.9%
Contains more Manganese +69.2%
Contains more Selenium +62.8%
Equal in Magnesium - 33
Equal in Phosphorus - 248
Equal in Potassium - 467
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 53% 24% 105% 41% 10% 24% 47% 3% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains more Calcium +82.4%
Contains more Iron +291.7%
Contains less Sodium -20.2%
Contains more Zinc +104.7%
Contains more Copper +243.9%
Contains more Manganese +69.2%
Contains more Selenium +62.8%
Equal in Magnesium - 33
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.
:
Contains more Vitamin A +781.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +270.4%
Contains more Vitamin B3 +117.5%
Contains more Vitamin B5 +117.8%
Contains more Vitamin B6 +103.3%
Contains more Vitamin B2 +126%
Contains more Vitamin B12 +536%
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 9% 0% 0% 4% 25% 24% 119% 53% 114% 8% 32% 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 +781.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +270.4%
Contains more Vitamin B3 +117.5%
Contains more Vitamin B5 +117.8%
Contains more Vitamin B6 +103.3%
Contains more Vitamin B2 +126%
Contains more Vitamin B12 +536%
Equal in Folate - 10

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +11.6%
Contains more Fats +200%
Equal in Water - 74.67
Equal in Other - 1.48
25% 5% 71%
Protein: 24.81 g
Fats: 4.86 g
Carbs: 0 g
Water: 70.52 g
Other: 0 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 +11.6%
Contains more Fats +200%
Equal in Water - 74.67
Equal in Other - 1.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +196.6%
Contains more Polyunsaturated fat +89.1%
Contains less Saturated Fat -70.6%
38% 37% 25%
Saturated Fat: 1.431 g
Monounsaturated Fat: 1.382 g
Polyunsaturated fat: 0.917 g
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Contains more Monounsaturated Fat +196.6%
Contains more Polyunsaturated fat +89.1%
Contains less Saturated Fat -70.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mullet fish Rockfish
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Mullet fish Rockfish Opinion
Protein 24.81g 22.23g Mullet fish
Fats 4.86g 1.62g Mullet fish
Calories 150kcal 109kcal Mullet fish
Calcium 31mg 17mg Mullet fish
Iron 1.41mg 0.36mg Mullet fish
Magnesium 33mg 33mg
Phosphorus 244mg 248mg Rockfish
Potassium 458mg 467mg Rockfish
Sodium 71mg 89mg Mullet fish
Zinc 0.88mg 0.43mg Mullet fish
Copper 0.141mg 0.041mg Mullet fish
Manganese 0.022mg 0.013mg Mullet fish
Selenium 46.8µg 76.2µg Rockfish
Vitamin A 141IU 16IU Mullet fish
Vitamin A RAE 42µg 5µg Mullet fish
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin C 1.2mg 0mg Mullet fish
Vitamin B1 0.1mg 0.027mg Mullet fish
Vitamin B2 0.1mg 0.226mg Rockfish
Vitamin B3 6.3mg 2.897mg Mullet fish
Vitamin B5 0.88mg 0.404mg Mullet fish
Vitamin B6 0.49mg 0.241mg Mullet fish
Folate 10µg 10µg
Vitamin B12 0.25µg 1.59µg Rockfish
Choline 78.7mg Rockfish
Tryptophan 0.278mg 0.296mg Rockfish
Threonine 1.088mg 1.014mg Mullet fish
Isoleucine 1.143mg 1.06mg Mullet fish
Leucine 2.016mg 1.835mg Mullet fish
Lysine 2.278mg 2.188mg Mullet fish
Methionine 0.734mg 0.707mg Mullet fish
Phenylalanine 0.968mg 0.935mg Mullet fish
Valine 1.278mg 1.106mg Mullet fish
Histidine 0.73mg 0.502mg Mullet fish
Cholesterol 63mg 61mg Rockfish
Trans Fat 0.025g Mullet fish
Saturated Fat 1.431g 0.42g Rockfish
Omega-3 - DHA 0.148g 0.238g Rockfish
Omega-3 - EPA 0.18g 0.107g Mullet fish
Omega-3 - DPA 0.092g 0.027g Mullet fish
Monounsaturated Fat 1.382g 0.466g Mullet fish
Polyunsaturated fat 0.917g 0.485g Mullet fish
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mullet 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
29%
Mullet fish
45%
Rockfish
Minerals Daily Need Coverage Score
57%
Mullet fish
64%
Rockfish

Comparison summary

Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 1.011g)
Which food is lower in Sugar?
Mullet fish
Mullet fish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mullet fish
Mullet fish contains less Sodium (difference - 18mg)
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. Mullet fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175124/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.