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Rockfish vs. Crayfish — In-Depth Nutrition Comparison

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What are the differences between Rockfish and Crayfish?

  • Rockfish is higher in Selenium, Vitamin D, Vitamin B6, and Vitamin B2, yet Crayfish is higher in Copper, Vitamin B12, Manganese, Zinc, and Folate.
  • Rockfish's daily need coverage for Selenium is 72% more.
  • The amount of Cholesterol in Rockfish is lower.

We used Fish, rockfish, Pacific, mixed species, cooked, dry heat and Crustaceans, crayfish, mixed species, wild, cooked, moist heat types in this article.

Infographic

Rockfish vs Crayfish 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.
Contains more Potassium +57.8%
Contains more Selenium +107.6%
Contains more Calcium +252.9%
Contains more Iron +130.6%
Contains more Zinc +309.3%
Contains more Copper +1570.7%
Contains more Manganese +3915.4%
Equal in Magnesium - 33
Equal in Phosphorus - 270
Equal in Sodium - 94
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 32% 24% 116% 27% 13% 48% 229% 69% 201%
Contains more Potassium +57.8%
Contains more Selenium +107.6%
Contains more Calcium +252.9%
Contains more Iron +130.6%
Contains more Zinc +309.3%
Contains more Copper +1570.7%
Contains more Manganese +3915.4%
Equal in Magnesium - 33
Equal in Phosphorus - 270
Equal in Sodium - 94

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.
:
Contains more Vitamin D +∞%
Contains more Vitamin B2 +165.9%
Contains more Vitamin B3 +27.1%
Contains more Vitamin B6 +217.1%
Contains more Vitamin A +212.5%
Contains more Vitamin E +240.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B5 +43.6%
Contains more Folate +340%
Contains more Vitamin B12 +35.2%
Contains more Vitamin K +∞%
Equal in Choline - 80.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 43% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 30% 0% 3% 13% 20% 43% 35% 18% 33% 269% 45% 1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +165.9%
Contains more Vitamin B3 +27.1%
Contains more Vitamin B6 +217.1%
Contains more Vitamin A +212.5%
Contains more Vitamin E +240.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B5 +43.6%
Contains more Folate +340%
Contains more Vitamin B12 +35.2%
Contains more Vitamin K +∞%
Equal in Choline - 80.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +32.6%
Contains more Fats +35%
Contains more Other +79.7%
Equal in Water - 79.37
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
17% 79% 3%
Protein: 16.77 g
Fats: 1.2 g
Carbs: 0 g
Water: 79.37 g
Other: 2.66 g
Contains more Protein +32.6%
Contains more Fats +35%
Contains more Other +79.7%
Equal in Water - 79.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +91%
Contains more Polyunsaturated fat +32.2%
Contains less Saturated Fat -56.9%
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
23% 31% 46%
Saturated Fat: 0.181 g
Monounsaturated Fat: 0.244 g
Polyunsaturated fat: 0.367 g
Contains more Monounsaturated Fat +91%
Contains more Polyunsaturated fat +32.2%
Contains less Saturated Fat -56.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rockfish Crayfish Opinion
Protein 22.23g 16.77g Rockfish
Fats 1.62g 1.2g Rockfish
Calories 109kcal 82kcal Rockfish
Calcium 17mg 60mg Crayfish
Iron 0.36mg 0.83mg Crayfish
Magnesium 33mg 33mg
Phosphorus 248mg 270mg Crayfish
Potassium 467mg 296mg Rockfish
Sodium 89mg 94mg Rockfish
Zinc 0.43mg 1.76mg Crayfish
Copper 0.041mg 0.685mg Crayfish
Manganese 0.013mg 0.522mg Crayfish
Selenium 76.2µg 36.7µg Rockfish
Vitamin A 16IU 50IU Crayfish
Vitamin A RAE 5µg 15µg Crayfish
Vitamin E 0.44mg 1.5mg Crayfish
Vitamin D 183IU 0IU Rockfish
Vitamin D 4.6µg 0µg Rockfish
Vitamin C 0mg 0.9mg Crayfish
Vitamin B1 0.027mg 0.05mg Crayfish
Vitamin B2 0.226mg 0.085mg Rockfish
Vitamin B3 2.897mg 2.28mg Rockfish
Vitamin B5 0.404mg 0.58mg Crayfish
Vitamin B6 0.241mg 0.076mg Rockfish
Folate 10µg 44µg Crayfish
Vitamin B12 1.59µg 2.15µg Crayfish
Choline 78.7mg 80.9mg Crayfish
Vitamin K 0µg 0.1µg Crayfish
Tryptophan 0.296mg 0.234mg Rockfish
Threonine 1.014mg 0.676mg Rockfish
Isoleucine 1.06mg 0.811mg Rockfish
Leucine 1.835mg 1.329mg Rockfish
Lysine 2.188mg 1.457mg Rockfish
Methionine 0.707mg 0.472mg Rockfish
Phenylalanine 0.935mg 0.706mg Rockfish
Valine 1.106mg 0.786mg Rockfish
Histidine 0.502mg 0.341mg Rockfish
Cholesterol 61mg 133mg Rockfish
Trans Fat 0.025g Crayfish
Saturated Fat 0.42g 0.181g Crayfish
Omega-3 - DHA 0.238g 0.047g Rockfish
Omega-3 - EPA 0.107g 0.119g Crayfish
Omega-3 - DPA 0.027g 0g Rockfish
Monounsaturated Fat 0.466g 0.244g Rockfish
Polyunsaturated fat 0.485g 0.367g Rockfish
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Crayfish
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
45%
Rockfish
39%
Crayfish
Minerals Daily Need Coverage Score
64%
Rockfish
77%
Crayfish

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 72mg)
Which food is lower in Saturated Fat?
Crayfish
Crayfish is lower in Saturated Fat (difference - 0.239g)
Which food is richer in minerals?
Crayfish
Crayfish is relatively richer in minerals
Which food is richer in vitamins?
Crayfish
Crayfish is relatively richer in vitamins
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 ($)

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. Crayfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174207/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.