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  6. Rockfish vs. Atlantic Mackerel

Rockfish vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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What are the differences between Rockfish and Atlantic Mackerel?

  • Rockfish is higher in Selenium, yet Atlantic Mackerel is higher in Vitamin B12, Vitamin D, Vitamin B3, Iron, Vitamin B1, Vitamin B6, Magnesium, and Vitamin B5.
  • Atlantic Mackerel's daily need coverage for Vitamin B12 is 297% more.
  • Rockfish has 2 times more Selenium than Atlantic Mackerel. While Rockfish has 76.2µg of Selenium, Atlantic Mackerel has only 44.1µg.
  • The amount of Saturated Fat in Rockfish is lower.

We used Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, mackerel, Atlantic, raw types in this article.

Infographic

Rockfish vs Atlantic Mackerel 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.
Rockfish
Rockfish
5
:
5
Atlantic Mackerel
Atlantic Mackerel
Contains more Calcium +41.7%
Contains more Phosphorus +14.3%
Contains more Potassium +48.7%
Contains more Selenium +72.8%
Contains more Iron +352.8%
Contains more Magnesium +130.3%
Contains more Zinc +46.5%
Contains more Copper +78%
Contains more Manganese +15.4%
Equal in Sodium - 90
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains more Calcium +41.7%
Contains more Phosphorus +14.3%
Contains more Potassium +48.7%
Contains more Selenium +72.8%
Contains more Iron +352.8%
Contains more Magnesium +130.3%
Contains more Zinc +46.5%
Contains more Copper +78%
Contains more Manganese +15.4%
Equal in Sodium - 90

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.
Rockfish
Rockfish
1
:
11
Atlantic Mackerel
Atlantic Mackerel
Contains more Folate +900%
Contains more Vitamin A +943.8%
Contains more Vitamin E +245.5%
Contains more Vitamin D +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +551.9%
Contains more Vitamin B2 +38.1%
Contains more Vitamin B3 +213.4%
Contains more Vitamin B5 +111.9%
Contains more Vitamin B6 +65.6%
Contains more Vitamin B12 +447.8%
Contains more Vitamin K +∞%
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%
Atlantic Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Contains more Folate +900%
Contains more Vitamin A +943.8%
Contains more Vitamin E +245.5%
Contains more Vitamin D +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +551.9%
Contains more Vitamin B2 +38.1%
Contains more Vitamin B3 +213.4%
Contains more Vitamin B5 +111.9%
Contains more Vitamin B6 +65.6%
Contains more Vitamin B12 +447.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rockfish
Rockfish
2
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains more Protein +19.5%
Contains more Water +17.5%
Contains more Fats +757.4%
Contains more Other +167.6%
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Atlantic Mackerel
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more Protein +19.5%
Contains more Water +17.5%
Contains more Fats +757.4%
Contains more Other +167.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rockfish
Rockfish
1
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains less Saturated Fat -87.1%
Contains more Monounsaturated Fat +1070.8%
Contains more Polyunsaturated fat +590.7%
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -87.1%
Contains more Monounsaturated Fat +1070.8%
Contains more Polyunsaturated fat +590.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rockfish Atlantic Mackerel Opinion
Protein 22.23g 18.6g Rockfish
Fats 1.62g 13.89g Atlantic Mackerel
Calories 109kcal 205kcal Atlantic Mackerel
Calcium 17mg 12mg Rockfish
Iron 0.36mg 1.63mg Atlantic Mackerel
Magnesium 33mg 76mg Atlantic Mackerel
Phosphorus 248mg 217mg Rockfish
Potassium 467mg 314mg Rockfish
Sodium 89mg 90mg Rockfish
Zinc 0.43mg 0.63mg Atlantic Mackerel
Copper 0.041mg 0.073mg Atlantic Mackerel
Manganese 0.013mg 0.015mg Atlantic Mackerel
Selenium 76.2µg 44.1µg Rockfish
Vitamin A 16IU 167IU Atlantic Mackerel
Vitamin A RAE 5µg 50µg Atlantic Mackerel
Vitamin E 0.44mg 1.52mg Atlantic Mackerel
Vitamin D 183IU 643IU Atlantic Mackerel
Vitamin D 4.6µg 16.1µg Atlantic Mackerel
Vitamin C 0mg 0.4mg Atlantic Mackerel
Vitamin B1 0.027mg 0.176mg Atlantic Mackerel
Vitamin B2 0.226mg 0.312mg Atlantic Mackerel
Vitamin B3 2.897mg 9.08mg Atlantic Mackerel
Vitamin B5 0.404mg 0.856mg Atlantic Mackerel
Vitamin B6 0.241mg 0.399mg Atlantic Mackerel
Folate 10µg 1µg Rockfish
Vitamin B12 1.59µg 8.71µg Atlantic Mackerel
Vitamin K 0µg 5µg Atlantic Mackerel
Tryptophan 0.296mg 0.208mg Rockfish
Threonine 1.014mg 0.815mg Rockfish
Isoleucine 1.06mg 0.857mg Rockfish
Leucine 1.835mg 1.512mg Rockfish
Lysine 2.188mg 1.708mg Rockfish
Methionine 0.707mg 0.551mg Rockfish
Phenylalanine 0.935mg 0.726mg Rockfish
Valine 1.106mg 0.958mg Rockfish
Histidine 0.502mg 0.548mg Atlantic Mackerel
Cholesterol 61mg 70mg Rockfish
Trans Fat 0.025g Atlantic Mackerel
Saturated Fat 0.42g 3.257g Rockfish
Omega-3 - DHA 0.238g 1.401g Atlantic Mackerel
Omega-3 - EPA 0.107g 0.898g Atlantic Mackerel
Omega-3 - DPA 0.027g 0.212g Atlantic Mackerel
Monounsaturated Fat 0.466g 5.456g Atlantic Mackerel
Polyunsaturated fat 0.485g 3.35g Atlantic Mackerel
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Atlantic Mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet ok

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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
46%
Rockfish
171%
Atlantic Mackerel
Minerals Daily Need Coverage Score
64%
Rockfish
54%
Atlantic Mackerel

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 2.837g)
Which food is cheaper?
Rockfish
Rockfish is cheaper (difference - $7)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/nutrients
  2. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.