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  6. Rockfish vs. Catfish

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, and Vitamin B2, yet Catfish is richer in Vitamin B12, Vitamin B5, and Polyunsaturated fat.
  • Rockfish's daily need coverage for Selenium is 121% higher.
  • Rockfish has 18 times more Vitamin D than Catfish. Rockfish has 183IU of Vitamin D, while Catfish has 10IU.
  • 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.

Infographic

Rockfish vs Catfish 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
8
:
2
Catfish
Catfish
Contains more Calcium +88.9%
Contains more Iron +28.6%
Contains more Magnesium +43.5%
Contains more Potassium +27.6%
Contains less Sodium -25.2%
Contains more Selenium +669.7%
Contains more Zinc +34.9%
Contains more Manganese +38.5%
Equal in Phosphorus - 247
Equal in Copper - 0.039
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Catfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 17% 106% 33% 16% 16% 14% 3% 54%
Contains more Calcium +88.9%
Contains more Iron +28.6%
Contains more Magnesium +43.5%
Contains more Potassium +27.6%
Contains less Sodium -25.2%
Contains more Selenium +669.7%
Contains more Zinc +34.9%
Contains more Manganese +38.5%
Equal in Phosphorus - 247
Equal in Copper - 0.039

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
6
:
5
Catfish
Catfish
Contains more Vitamin A +700%
Contains more Vitamin D +1433.3%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +126%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B6 +36.2%
Contains more Vitamin E +120.5%
Contains more Vitamin B5 +100.7%
Contains more Folate +20%
Contains more Vitamin B12 +74.8%
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%
Catfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 20% 9% 0% 6% 24% 48% 49% 41% 9% 348% 7%
Contains more Vitamin A +700%
Contains more Vitamin D +1433.3%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +126%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B6 +36.2%
Contains more Vitamin E +120.5%
Contains more Vitamin B5 +100.7%
Contains more Folate +20%
Contains more Vitamin B12 +74.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rockfish
Rockfish
3
:
1
Catfish
Catfish
Contains more Protein +20.6%
Contains more Fats +343.8%
Equal in Water - 74.65
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Catfish
18% 7% 75%
Protein: 18.44 g
Fats: 7.19 g
Carbs: 0 g
Water: 74.65 g
Other: 0 g
Contains more Protein +20.6%
Contains more Fats +343.8%
Equal in Water - 74.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rockfish
Rockfish
1
:
2
Catfish
Catfish
Contains less Saturated Fat -73.5%
Contains more Monounsaturated Fat +568.5%
Contains more Polyunsaturated fat +179.2%
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Catfish
26% 51% 22%
Saturated Fat: 1.586 g
Monounsaturated Fat: 3.115 g
Polyunsaturated fat: 1.354 g
Contains less Saturated Fat -73.5%
Contains more Monounsaturated Fat +568.5%
Contains more Polyunsaturated fat +179.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rockfish Catfish Opinion
Protein 22.23g 18.44g Rockfish
Fats 1.62g 7.19g Catfish
Calories 109kcal 144kcal Catfish
Calcium 17mg 9mg Rockfish
Iron 0.36mg 0.28mg Rockfish
Magnesium 33mg 23mg Rockfish
Phosphorus 248mg 247mg Rockfish
Potassium 467mg 366mg Rockfish
Sodium 89mg 119mg Rockfish
Zinc 0.43mg 0.58mg Catfish
Copper 0.041mg 0.039mg Rockfish
Manganese 0.013mg 0.018mg Catfish
Selenium 76.2µg 9.9µg Rockfish
Vitamin A 16IU 2IU Rockfish
Vitamin A RAE 5µg 1µg Rockfish
Vitamin E 0.44mg 0.97mg Catfish
Vitamin D 183IU 10IU Rockfish
Vitamin D 4.6µg 0.3µg Rockfish
Vitamin B1 0.027mg 0.024mg Rockfish
Vitamin B2 0.226mg 0.1mg Rockfish
Vitamin B3 2.897mg 2.548mg Rockfish
Vitamin B5 0.404mg 0.811mg Catfish
Vitamin B6 0.241mg 0.177mg Rockfish
Folate 10µg 12µg Catfish
Vitamin B12 1.59µg 2.78µg Catfish
Vitamin K 0µg 2.5µg Catfish
Tryptophan 0.296mg 0.22mg Rockfish
Threonine 1.014mg 0.833mg Rockfish
Isoleucine 1.06mg 0.82mg Rockfish
Leucine 1.835mg 1.396mg Rockfish
Lysine 2.188mg 1.677mg Rockfish
Methionine 0.707mg 0.539mg Rockfish
Phenylalanine 0.935mg 0.735mg Rockfish
Valine 1.106mg 0.894mg Rockfish
Histidine 0.502mg 0.404mg Rockfish
Cholesterol 61mg 66mg Rockfish
Trans Fat 0.025g 0.063g Rockfish
Saturated Fat 0.42g 1.586g Rockfish
Omega-3 - DHA 0.238g 0.069g Rockfish
Omega-3 - EPA 0.107g 0.02g Rockfish
Omega-3 - DPA 0.027g 0.018g Rockfish
Monounsaturated Fat 0.466g 3.115g Catfish
Polyunsaturated fat 0.485g 1.354g Catfish
Omega-6 - Eicosadienoic acid 0.005g 0.049g Catfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Catfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
46%
Rockfish
46%
Catfish
Minerals Daily Need Coverage Score
64%
Rockfish
27%
Catfish

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 30mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 1.166g)
Which food is richer in minerals?
Rockfish
Rockfish is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/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.