Rockfish vs. Catfish — In-Depth Nutrition Comparison

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What are the main differences between rockfish and catfish?

Rockfish is richer in selenium, vitamin D*, vitamin B2, and protein, yet catfish is richer in vitamin B12, fats, and vitamin B5.
Rockfish's daily need coverage for selenium is 121% higher.
Rockfish has 18 times more vitamin D* than catfish. Rockfish has 183 IU of vitamin D*, while catfish has 10 IU.
Rockfish contains less saturated fat.

We used Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, catfish, channel, farmed, cooked, dry heat types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rockfish

Catfish

Contains more MagnesiumMagnesium	+43.5%
Contains more CalciumCalcium	+88.9%
Contains more PotassiumPotassium	+27.6%
Contains more IronIron	+28.6%
Contains less SodiumSodium	-25.2%
Contains more SeleniumSelenium	+669.7%

Contains more ZincZinc	+34.9%
Contains more ManganeseManganese	+38.5%

~equal in Copper ~0.039mg

~equal in Phosphorus ~247mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rockfish

Catfish

Contains more Vitamin DVitamin D	+1433.3%
Contains more Vitamin AVitamin A	+400%
Contains more Vitamin B1Vitamin B1	+12.5%
Contains more Vitamin B2Vitamin B2	+126%
Contains more Vitamin B3Vitamin B3	+13.7%
Contains more Vitamin B6Vitamin B6	+36.2%

Contains more Vitamin EVitamin E	+120.5%
Contains more Vitamin B5Vitamin B5	+100.7%
Contains more Vitamin B12Vitamin B12	+74.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+20%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	76.2µg	9.9µg	121%
Vitamin B12	1.59µg	2.78µg	50%
Vitamin D*	183 IU	10 IU	22%
Vitamin D	4.6µg	0.3µg	22%
Vitamin B2	0.226mg	0.1mg	10%
Fats	1.62g	7.19g	9%
Protein	22.23g	18.44g	8%
Vitamin B5	0.404mg	0.811mg	8%
Monounsaturated fat	0.466g	3.115g	7%
Polyunsaturated fat	0.485g	1.354g	6%
Vitamin B6	0.241mg	0.177mg	5%
Saturated fat	0.42g	1.586g	5%
Vitamin E	0.44mg	0.97mg	4%
Potassium	467mg	366mg	3%
Calories	109kcal	144kcal	2%
Cholesterol	61mg	66mg	2%
Magnesium	33mg	23mg	2%
Vitamin B3	2.897mg	2.548mg	2%
Vitamin K	0µg	2.5µg	2%
Calcium	17mg	9mg	1%
Iron	0.36mg	0.28mg	1%
Zinc	0.43mg	0.58mg	1%
Sodium	89mg	119mg	1%
Folate	10µg	12µg	1%
Protein per 100 calories	20g	13g	N/A
Calories per 10 g protein	49kcal	78kcal	N/A
Weight per 100 calories	92g	69g	N/A
Unsaturated / Saturated Fat ratio	2.3	2.8	N/A
Copper	0.041mg	0.039mg	0%
Phosphorus	248mg	247mg	0%
Vitamin A	5µg	1µg	0%
Manganese	0.013mg	0.018mg	0%
Vitamin B1	0.027mg	0.024mg	0%
Trans fat	0.025g	0.063g	N/A
Choline	78.7mg	78.7mg	0%
Tryptophan	0.296mg	0.22mg	0%
Threonine	1.014mg	0.833mg	0%
Isoleucine	1.06mg	0.82mg	0%
Leucine	1.835mg	1.396mg	0%
Lysine	2.188mg	1.677mg	0%
Methionine	0.707mg	0.539mg	0%
Phenylalanine	0.935mg	0.735mg	0%
Valine	1.106mg	0.894mg	0%
Histidine	0.502mg	0.404mg	0%
Omega-3 (EPA)	0.107g	0.02g	N/A
Omega-3 (DHA)	0.238g	0.069g	N/A
Omega-3 (DPA)	0.027g	0.018g	N/A
Omega-6 (Eicosadienoic acid)	0.005g	0.049g	N/A