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Rockfish vs. Bluefish — In-Depth Nutrition Comparison

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Significant differences between rockfish and bluefish

  • Rockfish has more selenium and vitamin B2; however, bluefish is richer in vitamin B12, vitamin B3, vitamin B6, vitamin A, vitamin B5, phosphorus, and zinc.
  • Bluefish covers your daily vitamin B12 needs 193% more than rockfish.
  • Bluefish has 2 times less vitamin B2 than rockfish. Rockfish has 0.226mg of vitamin B2, while bluefish has 0.097mg.
  • Rockfish contains less saturated fat.

Specific food types used in this comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, bluefish, cooked, dry heat.

Infographic

Rockfish vs Bluefish 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 30% 2.7% 42% 23% 23% 28% 125% 10% 3.5% 255%
Contains more CalciumCalcium +88.9%
Contains more SeleniumSelenium +62.8%
Contains more MagnesiumMagnesium +27.3%
Contains more IronIron +72.2%
Contains more CopperCopper +65.9%
Contains more ZincZinc +141.9%
Contains more PhosphorusPhosphorus +17.3%
Contains less SodiumSodium -13.5%
Contains more ManganeseManganese +107.7%
~equal in Potassium ~477mg

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 0% 46% 0% 0% 17% 22% 136% 57% 107% 778% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +133%
Contains more FolateFolate +400%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2660%
Contains more Vitamin B1Vitamin B1 +148.1%
Contains more Vitamin B3Vitamin B3 +150.2%
Contains more Vitamin B5Vitamin B5 +136.4%
Contains more Vitamin B6Vitamin B6 +92.5%
Contains more Vitamin B12Vitamin B12 +291.2%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

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
26% 5% 63% 6%
Protein: 25.69 g
Fats: 5.44 g
Carbs: 0 g
Water: 62.64 g
Other: 6.23 g
Contains more WaterWater +19.2%
Contains more ProteinProtein +15.6%
Contains more FatsFats +235.8%
Contains more OtherOther +320.9%
~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
24% 48% 28%
Saturated fat: Sat. Fat 1.172 g
Monounsaturated fat: Mono. Fat 2.297 g
Polyunsaturated fat: Poly. Fat 1.358 g
Contains less Sat. FatSaturated fat -64.2%
Contains more Mono. FatMonounsaturated fat +392.9%
Contains more Poly. FatPolyunsaturated fat +180%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rockfish Bluefish
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 Rockfish Bluefish DV% diff.
Vitamin B12 1.59µg 6.22µg 193%
Selenium 76.2µg 46.8µg 53%
Vitamin B3 2.897mg 7.247mg 27%
Vitamin D 183IU 23%
Vitamin D 4.6µg 23%
Vitamin B6 0.241mg 0.464mg 17%
Vitamin A 5µg 138µg 15%
Choline 78.7mg 14%
Vitamin B5 0.404mg 0.955mg 11%
Vitamin B2 0.226mg 0.097mg 10%
Protein 22.23g 25.69g 7%
Fats 1.62g 5.44g 6%
Polyunsaturated fat 0.485g 1.358g 6%
Zinc 0.43mg 1.04mg 6%
Phosphorus 248mg 291mg 6%
Cholesterol 61mg 76mg 5%
Monounsaturated fat 0.466g 2.297g 5%
Saturated fat 0.42g 1.172g 3%
Calories 109kcal 159kcal 3%
Vitamin B1 0.027mg 0.067mg 3%
Vitamin E 0.44mg 3%
Copper 0.041mg 0.068mg 3%
Iron 0.36mg 0.62mg 3%
Folate 10µg 2µg 2%
Magnesium 33mg 42mg 2%
Manganese 0.013mg 0.027mg 1%
Sodium 89mg 77mg 1%
Calcium 17mg 9mg 1%
Potassium 467mg 477mg 0%
Trans fat 0.025g N/A
Tryptophan 0.296mg 0.288mg 0%
Threonine 1.014mg 1.126mg 0%
Isoleucine 1.06mg 1.184mg 0%
Leucine 1.835mg 2.088mg 0%
Lysine 2.188mg 2.36mg 0%
Methionine 0.707mg 0.76mg 0%
Phenylalanine 0.935mg 1.003mg 0%
Valine 1.106mg 1.324mg 0%
Histidine 0.502mg 0.756mg 0%
Omega-3 - EPA 0.107g 0.323g N/A
Omega-3 - DHA 0.238g 0.665g N/A
Omega-3 - DPA 0.027g 0.079g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Bluefish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
40%
Rockfish
90%
Bluefish
Minerals Daily Need Coverage Score
64%
Rockfish
54%
Bluefish

Comparison summary

Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated fat?
Rockfish
Rockfish is lower in Saturated fat (difference - 0.752g)
Which food is lower in Sugar?
Bluefish
Bluefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bluefish
Bluefish contains less Sodium (difference - 12mg)
Which food is richer in minerals?
Bluefish
Bluefish 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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/nutrients
  2. Bluefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174229/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.