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Rockfish vs. Anchovy — In-Depth Nutrition Comparison

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Important differences between Rockfish and Anchovy

  • Rockfish has more Selenium, Vitamin B12, Phosphorus, and Vitamin B6, however, Anchovy is richer in Vitamin B3, Iron, Copper, Calcium, and Zinc.
  • Rockfish's daily need coverage for Selenium is 72% more.
  • Rockfish contains 3 times more Vitamin B12 than Anchovy. Rockfish contains 1.59µg of Vitamin B12, while Anchovy contains 0.62µg.
  • Rockfish contains less Saturated Fat.

The food varieties used in the comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, anchovy, european, raw.

Infographic

Rockfish vs Anchovy 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 Phosphorus +42.5%
Contains more Potassium +21.9%
Contains less Sodium -14.4%
Contains more Selenium +108.8%
Contains more Calcium +764.7%
Contains more Iron +802.8%
Contains more Magnesium +24.2%
Contains more Zinc +300%
Contains more Copper +414.6%
Contains more Manganese +438.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 122% 30% 75% 34% 14% 47% 71% 10% 200%
Contains more Phosphorus +42.5%
Contains more Potassium +21.9%
Contains less Sodium -14.4%
Contains more Selenium +108.8%
Contains more Calcium +764.7%
Contains more Iron +802.8%
Contains more Magnesium +24.2%
Contains more Zinc +300%
Contains more Copper +414.6%
Contains more Manganese +438.5%

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 B6 +68.5%
Contains more Folate +11.1%
Contains more Vitamin B12 +156.5%
Contains more Vitamin A +212.5%
Contains more Vitamin E +29.5%
Contains more Vitamin B1 +103.7%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +384.1%
Contains more Vitamin B5 +59.7%
Contains more Vitamin K +∞%
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 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 43% 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 3% 12% 0% 0% 14% 60% 263% 39% 33% 7% 78% 0% 1%
Contains more Vitamin B6 +68.5%
Contains more Folate +11.1%
Contains more Vitamin B12 +156.5%
Contains more Vitamin A +212.5%
Contains more Vitamin E +29.5%
Contains more Vitamin B1 +103.7%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +384.1%
Contains more Vitamin B5 +59.7%
Contains more Vitamin K +∞%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +198.8%
Equal in Protein - 20.35
Equal in Water - 73.37
Equal in Other - 1.44
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
20% 5% 73%
Protein: 20.35 g
Fats: 4.84 g
Carbs: 0 g
Water: 73.37 g
Other: 1.44 g
Contains more Fats +198.8%
Equal in Protein - 20.35
Equal in Water - 73.37
Equal in Other - 1.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -67.2%
Contains more Monounsaturated Fat +153.6%
Contains more Polyunsaturated fat +237.5%
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
31% 29% 40%
Saturated Fat: 1.282 g
Monounsaturated Fat: 1.182 g
Polyunsaturated fat: 1.637 g
Contains less Saturated Fat -67.2%
Contains more Monounsaturated Fat +153.6%
Contains more Polyunsaturated fat +237.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rockfish Anchovy
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rockfish Anchovy Opinion
Protein 22.23g 20.35g Rockfish
Fats 1.62g 4.84g Anchovy
Calories 109kcal 131kcal Anchovy
Calcium 17mg 147mg Anchovy
Iron 0.36mg 3.25mg Anchovy
Magnesium 33mg 41mg Anchovy
Phosphorus 248mg 174mg Rockfish
Potassium 467mg 383mg Rockfish
Sodium 89mg 104mg Rockfish
Zinc 0.43mg 1.72mg Anchovy
Copper 0.041mg 0.211mg Anchovy
Manganese 0.013mg 0.07mg Anchovy
Selenium 76.2µg 36.5µg Rockfish
Vitamin A 16IU 50IU Anchovy
Vitamin A RAE 5µg 15µg Anchovy
Vitamin E 0.44mg 0.57mg Anchovy
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.027mg 0.055mg Anchovy
Vitamin B2 0.226mg 0.256mg Anchovy
Vitamin B3 2.897mg 14.024mg Anchovy
Vitamin B5 0.404mg 0.645mg Anchovy
Vitamin B6 0.241mg 0.143mg Rockfish
Folate 10µg 9µg Rockfish
Vitamin B12 1.59µg 0.62µg Rockfish
Choline 78.7mg Rockfish
Vitamin K 0µg 0.1µg Anchovy
Tryptophan 0.296mg 0.228mg Rockfish
Threonine 1.014mg 0.892mg Rockfish
Isoleucine 1.06mg 0.938mg Rockfish
Leucine 1.835mg 1.654mg Rockfish
Lysine 2.188mg 1.869mg Rockfish
Methionine 0.707mg 0.602mg Rockfish
Phenylalanine 0.935mg 0.794mg Rockfish
Valine 1.106mg 1.048mg Rockfish
Histidine 0.502mg 0.599mg Anchovy
Cholesterol 61mg 60mg Anchovy
Trans Fat 0.025g Anchovy
Saturated Fat 0.42g 1.282g Rockfish
Omega-3 - DHA 0.238g 0.911g Anchovy
Omega-3 - EPA 0.107g 0.538g Anchovy
Omega-3 - DPA 0.027g 0.029g Anchovy
Monounsaturated Fat 0.466g 1.182g Anchovy
Polyunsaturated fat 0.485g 1.637g Anchovy
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Anchovy
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
45%
Rockfish
39%
Anchovy
Minerals Daily Need Coverage Score
64%
Rockfish
64%
Anchovy

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 0.862g)
Which food is lower in Cholesterol?
Anchovy
Anchovy is lower in Cholesterol (difference - 1mg)
Which food is richer in minerals?
Anchovy
Anchovy is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/nutrients
  2. Anchovy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174182/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.