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Mullet fish vs. Rockfish — In-Depth Nutrition Comparison

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What are the main differences between Mullet fish and Rockfish?

  • Mullet fish is richer in Vitamin B3, Vitamin B6, Iron, Copper, Vitamin B5, Vitamin B1, and Phosphorus, yet Rockfish is richer in Vitamin B12, Selenium, and Vitamin B2.
  • Rockfish's daily need coverage for Vitamin B12 is 47% higher.
  • Mullet fish has 5 times more Iron than Rockfish. Mullet fish has 1.41mg of Iron, while Rockfish has 0.3mg.

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

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 +121.4%
Contains more Iron +370%
Contains more Magnesium +22.2%
Contains more Phosphorus +19%
Contains more Potassium +18.7%
Contains more Zinc +144.4%
Contains more Copper +314.7%
Contains more Manganese +100%
Contains more Selenium +34.6%
Equal in Sodium - 74
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 5% 12% 20% 88% 35% 10% 10% 12% 2% 344%
Contains more Calcium +121.4%
Contains more Iron +370%
Contains more Magnesium +22.2%
Contains more Phosphorus +19%
Contains more Potassium +18.7%
Contains more Zinc +144.4%
Contains more Copper +314.7%
Contains more Manganese +100%
Contains more Selenium +34.6%
Equal in Sodium - 74

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 +840%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +334.8%
Contains more Vitamin B3 +163.3%
Contains more Vitamin B5 +164.3%
Contains more Vitamin B6 +133.3%
Contains more Folate +11.1%
Contains more Vitamin B2 +87%
Contains more Vitamin B12 +456%
Equal in Folate - 9
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% 8% 114% 0% 6% 44% 45% 20% 49% 7% 174% 36% 0%
Contains more Vitamin A +840%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +334.8%
Contains more Vitamin B3 +163.3%
Contains more Vitamin B5 +164.3%
Contains more Vitamin B6 +133.3%
Contains more Folate +11.1%
Contains more Vitamin B2 +87%
Contains more Vitamin B12 +456%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +35.1%
Contains more Fats +262.7%
Contains more Water +12.1%
Equal in Other - 1.22
25% 5% 71%
Protein: 24.81 g
Fats: 4.86 g
Carbs: 0 g
Water: 70.52 g
Other: 0 g
18% 79%
Protein: 18.36 g
Fats: 1.34 g
Carbs: 0 g
Water: 79.08 g
Other: 1.22 g
Contains more Protein +35.1%
Contains more Fats +262.7%
Contains more Water +12.1%
Equal in Other - 1.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +259%
Contains more Polyunsaturated fat +128.7%
Contains less Saturated Fat -75.8%
38% 37% 25%
Saturated Fat: 1.431 g
Monounsaturated Fat: 1.382 g
Polyunsaturated fat: 0.917 g
31% 34% 35%
Saturated Fat: 0.347 g
Monounsaturated Fat: 0.385 g
Polyunsaturated fat: 0.401 g
Contains more Monounsaturated Fat +259%
Contains more Polyunsaturated fat +128.7%
Contains less Saturated Fat -75.8%

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
Rich in minerals ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mullet fish Rockfish Opinion
Protein 24.81g 18.36g Mullet fish
Fats 4.86g 1.34g Mullet fish
Calories 150kcal 90kcal Mullet fish
Calcium 31mg 14mg Mullet fish
Iron 1.41mg 0.3mg Mullet fish
Magnesium 33mg 27mg Mullet fish
Phosphorus 244mg 205mg Mullet fish
Potassium 458mg 386mg Mullet fish
Sodium 71mg 74mg Mullet fish
Zinc 0.88mg 0.36mg Mullet fish
Copper 0.141mg 0.034mg Mullet fish
Manganese 0.022mg 0.011mg Mullet fish
Selenium 46.8µg 63µg Rockfish
Vitamin A 141IU 15IU Mullet fish
Vitamin A RAE 42µg 4µg Mullet fish
Vitamin E 0.36mg Rockfish
Vitamin D 151IU Rockfish
Vitamin D 3.8µg Rockfish
Vitamin C 1.2mg 0mg Mullet fish
Vitamin B1 0.1mg 0.023mg Mullet fish
Vitamin B2 0.1mg 0.187mg Rockfish
Vitamin B3 6.3mg 2.393mg Mullet fish
Vitamin B5 0.88mg 0.333mg Mullet fish
Vitamin B6 0.49mg 0.21mg Mullet fish
Folate 10µg 9µg Mullet fish
Vitamin B12 0.25µg 1.39µg Rockfish
Choline 65mg Rockfish
Tryptophan 0.278mg 0.245mg Mullet fish
Threonine 1.088mg 0.838mg Mullet fish
Isoleucine 1.143mg 0.876mg Mullet fish
Leucine 2.016mg 1.516mg Mullet fish
Lysine 2.278mg 1.808mg Mullet fish
Methionine 0.734mg 0.584mg Mullet fish
Phenylalanine 0.968mg 0.772mg Mullet fish
Valine 1.278mg 0.913mg Mullet fish
Histidine 0.73mg 0.414mg Mullet fish
Cholesterol 63mg 50mg Rockfish
Trans Fat 0.02g Mullet fish
Saturated Fat 1.431g 0.347g Rockfish
Omega-3 - DHA 0.148g 0.197g Rockfish
Omega-3 - EPA 0.18g 0.089g Mullet fish
Omega-3 - DPA 0.092g 0.023g Mullet fish
Monounsaturated Fat 1.382g 0.385g Mullet fish
Polyunsaturated fat 0.917g 0.401g Mullet fish
Omega-6 - Eicosadienoic acid 0.004g Rockfish
Omega-6 - Linoleic acid 0.022g Rockfish
Omega-6 - Gamma-linoleic acid 0.001g Rockfish
Omega-3 - ALA 0.011g Rockfish
Omega-3 - Eicosatrienoic acid 0.003g Rockfish
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 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

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
38%
Rockfish
Minerals Daily Need Coverage Score
57%
Mullet fish
53%
Rockfish

Comparison summary

Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 1.084g)
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 - 3mg)
Which food is richer in minerals?
Mullet fish
Mullet fish is relatively richer in minerals
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 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/173684/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.