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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +48.7%
Contains more PhosphorusPhosphorus +14.3%
Contains more SeleniumSelenium +72.8%
Contains more MagnesiumMagnesium +130.3%
Contains more IronIron +352.8%
Contains more CopperCopper +78%
Contains more ZincZinc +46.5%
Contains more ManganeseManganese +15.4%
~equal in Sodium ~90mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.7% 8.8% 69% 6.8% 52% 54% 24% 56% 199% 0% 7.5% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Contains more FolateFolate +900%
Contains more CholineCholine +21.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +245.5%
Contains more Vitamin DVitamin D +250%
Contains more Vitamin B1Vitamin B1 +551.9%
Contains more Vitamin B2Vitamin B2 +38.1%
Contains more Vitamin B3Vitamin B3 +213.4%
Contains more Vitamin B5Vitamin B5 +111.9%
Contains more Vitamin B6Vitamin B6 +65.6%
Contains more Vitamin B12Vitamin B12 +447.8%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Rockfish Atlantic Mackerel DV% diff.
Vitamin B12 1.59µg 8.71µg 297%
Vitamin D 183IU 643IU 58%
Selenium 76.2µg 44.1µg 58%
Vitamin D 4.6µg 16.1µg 58%
Vitamin B3 2.897mg 9.08mg 39%
Polyunsaturated fat 0.485g 3.35g 19%
Fats 1.62g 13.89g 19%
Iron 0.36mg 1.63mg 16%
Saturated fat 0.42g 3.257g 13%
Monounsaturated fat 0.466g 5.456g 12%
Vitamin B6 0.241mg 0.399mg 12%
Vitamin B1 0.027mg 0.176mg 12%
Magnesium 33mg 76mg 10%
Vitamin B5 0.404mg 0.856mg 9%
Protein 22.23g 18.6g 7%
Vitamin B2 0.226mg 0.312mg 7%
Vitamin E 0.44mg 1.52mg 7%
Calories 109kcal 205kcal 5%
Potassium 467mg 314mg 5%
Vitamin A 5µg 50µg 5%
Phosphorus 248mg 217mg 4%
Copper 0.041mg 0.073mg 4%
Vitamin K 0µg 5µg 4%
Cholesterol 61mg 70mg 3%
Zinc 0.43mg 0.63mg 2%
Folate 10µg 1µg 2%
Choline 78.7mg 65mg 2%
Calcium 17mg 12mg 1%
Vitamin C 0mg 0.4mg 0%
Sodium 89mg 90mg 0%
Manganese 0.013mg 0.015mg 0%
Trans fat 0.025g N/A
Tryptophan 0.296mg 0.208mg 0%
Threonine 1.014mg 0.815mg 0%
Isoleucine 1.06mg 0.857mg 0%
Leucine 1.835mg 1.512mg 0%
Lysine 2.188mg 1.708mg 0%
Methionine 0.707mg 0.551mg 0%
Phenylalanine 0.935mg 0.726mg 0%
Valine 1.106mg 0.958mg 0%
Histidine 0.502mg 0.548mg 0%
Omega-3 - EPA 0.107g 0.898g N/A
Omega-3 - DHA 0.238g 1.401g N/A
Omega-3 - DPA 0.027g 0.212g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
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 ProteinProtein +19.5%
Contains more WaterWater +17.5%
Contains more FatsFats +757.4%
Contains more OtherOther +167.6%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 34% 35%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.466 g
Polyunsaturated fat: Poly. Fat 0.485 g
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
Contains less Sat. FatSaturated fat -87.1%
Contains more Mono. FatMonounsaturated fat +1070.8%
Contains more Poly. FatPolyunsaturated fat +590.7%

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.