Rockfish vs. Cod — In-Depth Nutrition Comparison
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What are the main differences between Rockfish and Cod?
- Rockfish is richer in Selenium, Vitamin D, Vitamin B12, Phosphorus, and Vitamin B2, yet Cod is richer in Vitamin B6, and Vitamin B1.
- Rockfish's daily need coverage for Selenium is 46% higher.
- Rockfish has 3 times more Vitamin D than Cod. Rockfish has 151IU of Vitamin D, while Cod has 46IU.
We used Fish, rockfish, Pacific, mixed species, raw and Fish, cod, Atlantic, cooked, dry heat types in this comparison.
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 PotassiumPotassium | +58.2% |
| Contains more PhosphorusPhosphorus | +48.6% |
| Contains more SeleniumSelenium | +67.6% |
| Contains more MagnesiumMagnesium | +55.6% |
| Contains more IronIron | +63.3% |
| Contains more ZincZinc | +61.1% |
| Contains more ManganeseManganese | +81.8% |
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 DVitamin D | +216.7% |
| Contains more Vitamin B2Vitamin B2 | +136.7% |
| Contains more Vitamin B5Vitamin B5 | +85% |
| Contains more Vitamin B12Vitamin B12 | +32.4% |
| Contains more FolateFolate | +12.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +213.3% |
| Contains more Vitamin EVitamin E | +125% |
| Contains more Vitamin B1Vitamin B1 | +282.6% |
| Contains more Vitamin B6Vitamin B6 | +34.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +28.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +55.8% |
| Contains more OtherOther | +212.8% |
| Contains more ProteinProtein | +24.3% |
~equal in
Carbs
~0g
~equal in
Water
~75.92g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +210.5% |
| Contains more Poly. FatPolyunsaturated fat | +37.3% |
| Contains less Sat. FatSaturated Fat | -51.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 90kcal | 105kcal |
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| Protein | 18.36g | 22.83g |
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| Fats | 1.34g | 0.86g |
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| Vitamin C | 0mg | 1mg |
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| Cholesterol | 50mg | 55mg |
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| Vitamin D | 151IU | 46IU |
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| Magnesium | 27mg | 42mg |
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| Calcium | 14mg | 14mg | |
| Potassium | 386mg | 244mg |
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| Iron | 0.3mg | 0.49mg |
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| Copper | 0.034mg | 0.036mg |
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| Zinc | 0.36mg | 0.58mg |
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| Phosphorus | 205mg | 138mg |
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| Sodium | 74mg | 78mg |
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| Vitamin A | 15IU | 47IU |
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| Vitamin A | 4µg | 14µg |
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| Vitamin E | 0.36mg | 0.81mg |
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| Vitamin D | 3.8µg | 1.2µg |
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| Manganese | 0.011mg | 0.02mg |
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| Selenium | 63µg | 37.6µg |
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| Vitamin B1 | 0.023mg | 0.088mg |
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| Vitamin B2 | 0.187mg | 0.079mg |
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| Vitamin B3 | 2.393mg | 2.513mg |
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| Vitamin B5 | 0.333mg | 0.18mg |
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| Vitamin B6 | 0.21mg | 0.283mg |
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| Vitamin B12 | 1.39µg | 1.05µg |
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| Vitamin K | 0µg | 0.1µg |
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| Folate | 9µg | 8µg |
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| Trans Fat | 0.02g |
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| Choline | 65mg | 83.7mg |
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| Saturated Fat | 0.347g | 0.168g |
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| Monounsaturated Fat | 0.385g | 0.124g |
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| Polyunsaturated fat | 0.401g | 0.292g |
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| Tryptophan | 0.245mg | 0.256mg |
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| Threonine | 0.838mg | 1.001mg |
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| Isoleucine | 0.876mg | 1.052mg |
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| Leucine | 1.516mg | 1.856mg |
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| Lysine | 1.808mg | 2.097mg |
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| Methionine | 0.584mg | 0.676mg |
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| Phenylalanine | 0.772mg | 0.891mg |
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| Valine | 0.913mg | 1.176mg |
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| Histidine | 0.414mg | 0.672mg |
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| Omega-3 - EPA | 0.089g | 0.004g |
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| Omega-3 - DHA | 0.197g | 0.154g |
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| Omega-3 - ALA | 0.011g |
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| Omega-3 - DPA | 0.023g | 0.013g |
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| Omega-3 - Eicosatrienoic acid | 0.003g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
38%
31%
Minerals Daily Need Coverage Score
53%
38%
Comparison summary
Which food is lower in Cholesterol?
Rockfish is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Rockfish contains less Sodium (difference - 4mg)
Which food is cheaper?
Rockfish is cheaper (difference - $1.3)
Which food is lower in Saturated Fat?
Cod is lower in Saturated Fat (difference - 0.179g)
Which food is richer in minerals?
Cod is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.