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Rockfish vs. Butterfish — In-Depth Nutrition Comparison

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Important differences between rockfish and butterfish

  • Rockfish has more selenium; however, butterfish is richer in vitamin B3, vitamin B12, vitamin B1, vitamin B5, phosphorus, vitamin B6, and zinc.
  • Rockfish's daily need coverage for selenium is 53% more.
  • Rockfish contains less cholesterol.

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

Infographic

Rockfish vs Butterfish infographic
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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 23% 8.4% 42% 24% 23% 27% 132% 15% 2.5% 255%
Contains less SodiumSodium -21.9%
Contains more SeleniumSelenium +62.8%
Contains more CalciumCalcium +64.7%
Contains more IronIron +77.8%
Contains more CopperCopper +68.3%
Contains more ZincZinc +130.2%
Contains more PhosphorusPhosphorus +24.2%
Contains more ManganeseManganese +46.2%
~equal in Magnesium ~32mg
~equal in Potassium ~481mg

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% 11% 0% 0% 37% 44% 108% 52% 80% 229% 0% 13% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +560%
Contains more Vitamin B1Vitamin B1 +440.7%
Contains more Vitamin B3Vitamin B3 +99.1%
Contains more Vitamin B5Vitamin B5 +114.1%
Contains more Vitamin B6Vitamin B6 +43.6%
Contains more Vitamin B12Vitamin B12 +15.1%
Contains more FolateFolate +70%
~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
22% 10% 67%
Protein: 22.15 g
Fats: 10.28 g
Carbs: 0 g
Water: 66.83 g
Other: 0.74 g
Contains more WaterWater +11.7%
Contains more OtherOther +100%
Contains more FatsFats +534.6%
~equal in Protein ~22.15g
~equal in Carbs ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rockfish Butterfish
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat 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 Butterfish DV% diff.
Selenium 76.2µg 46.8µg 53%
Vitamin D 4.6µg 23%
Vitamin D 183IU 23%
Vitamin B3 2.897mg 5.769mg 18%
Choline 78.7mg 14%
Fats 1.62g 10.28g 13%
Vitamin B12 1.59µg 1.83µg 10%
Vitamin B1 0.027mg 0.146mg 10%
Vitamin B5 0.404mg 0.865mg 9%
Phosphorus 248mg 308mg 9%
Vitamin B6 0.241mg 0.346mg 8%
Cholesterol 61mg 83mg 7%
Zinc 0.43mg 0.99mg 5%
Calories 109kcal 187kcal 4%
Iron 0.36mg 0.64mg 4%
Vitamin E 0.44mg 3%
Polyunsaturated fat 0.485g 3%
Vitamin A 5µg 33µg 3%
Copper 0.041mg 0.069mg 3%
Vitamin B2 0.226mg 0.192mg 3%
Folate 10µg 17µg 2%
Saturated fat 0.42g 2%
Monounsaturated fat 0.466g 1%
Calcium 17mg 28mg 1%
Sodium 89mg 114mg 1%
Protein 22.23g 22.15g 0%
Magnesium 33mg 32mg 0%
Potassium 467mg 481mg 0%
Manganese 0.013mg 0.019mg 0%
Trans fat 0.025g N/A
Tryptophan 0.296mg 0.248mg 0%
Threonine 1.014mg 0.971mg 0%
Isoleucine 1.06mg 1.021mg 0%
Leucine 1.835mg 1.801mg 0%
Lysine 2.188mg 2.035mg 0%
Methionine 0.707mg 0.656mg 0%
Phenylalanine 0.935mg 0.865mg 0%
Valine 1.106mg 1.141mg 0%
Histidine 0.502mg 0.652mg 0%
Omega-3 - EPA 0.107g N/A
Omega-3 - DHA 0.238g N/A
Omega-3 - DPA 0.027g 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 Butterfish
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
44%
Butterfish
Minerals Daily Need Coverage Score
64%
Rockfish
55%
Butterfish

Comparison summary

Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 25mg)
Which food is lower in Sugar?
Butterfish
Butterfish is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Butterfish
Butterfish is lower in Saturated fat (difference - 0.42g)
Which food is richer in minerals?
Butterfish
Butterfish 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. Butterfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174231/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.