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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.
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 24% 18% 26% 31% 228% 48% 116% 12% 68% 200%
Contains more PotassiumPotassium +57.8%
Contains more SeleniumSelenium +107.6%
Contains more CalciumCalcium +252.9%
Contains more IronIron +130.6%
Contains more CopperCopper +1570.7%
Contains more ZincZinc +309.3%
Contains more ManganeseManganese +3915.4%
~equal in Magnesium ~33mg
~equal in Phosphorus ~270mg
~equal in Sodium ~94mg

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 3% 5% 30% 0% 13% 20% 43% 35% 18% 269% 0.25% 33% 44%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +165.9%
Contains more Vitamin B3Vitamin B3 +27.1%
Contains more Vitamin B6Vitamin B6 +217.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +240.9%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B5Vitamin B5 +43.6%
Contains more Vitamin B12Vitamin B12 +35.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +340%
~equal in Choline ~80.9mg

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
17% 79% 3%
Protein: 16.77 g
Fats: 1.2 g
Carbs: 0 g
Water: 79.37 g
Other: 2.66 g
Contains more ProteinProtein +32.6%
Contains more FatsFats +35%
Contains more OtherOther +79.7%
~equal in Carbs ~0g
~equal in Water ~79.37g

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
23% 31% 46%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.244 g
Polyunsaturated fat: Poly. Fat 0.367 g
Contains more Mono. FatMonounsaturated fat +91%
Contains more Poly. FatPolyunsaturated fat +32.2%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Copper 0.041mg 0.685mg 72%
Selenium 76.2µg 36.7µg 72%
Cholesterol 61mg 133mg 24%
Vitamin D 183IU 0IU 23%
Vitamin D 4.6µg 0µg 23%
Vitamin B12 1.59µg 2.15µg 23%
Manganese 0.013mg 0.522mg 22%
Vitamin B6 0.241mg 0.076mg 13%
Zinc 0.43mg 1.76mg 12%
Vitamin B2 0.226mg 0.085mg 11%
Protein 22.23g 16.77g 11%
Folate 10µg 44µg 9%
Vitamin E 0.44mg 1.5mg 7%
Iron 0.36mg 0.83mg 6%
Potassium 467mg 296mg 5%
Calcium 17mg 60mg 4%
Vitamin B3 2.897mg 2.28mg 4%
Vitamin B5 0.404mg 0.58mg 4%
Phosphorus 248mg 270mg 3%
Vitamin B1 0.027mg 0.05mg 2%
Saturated fat 0.42g 0.181g 1%
Monounsaturated fat 0.466g 0.244g 1%
Polyunsaturated fat 0.485g 0.367g 1%
Calories 109kcal 82kcal 1%
Vitamin C 0mg 0.9mg 1%
Vitamin A 5µg 15µg 1%
Fats 1.62g 1.2g 1%
Magnesium 33mg 33mg 0%
Sodium 89mg 94mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.025g N/A
Choline 78.7mg 80.9mg 0%
Tryptophan 0.296mg 0.234mg 0%
Threonine 1.014mg 0.676mg 0%
Isoleucine 1.06mg 0.811mg 0%
Leucine 1.835mg 1.329mg 0%
Lysine 2.188mg 1.457mg 0%
Methionine 0.707mg 0.472mg 0%
Phenylalanine 0.935mg 0.706mg 0%
Valine 1.106mg 0.786mg 0%
Histidine 0.502mg 0.341mg 0%
Omega-3 - EPA 0.107g 0.119g N/A
Omega-3 - DHA 0.238g 0.047g N/A
Omega-3 - DPA 0.027g 0g 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 Crayfish
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
39%
Crayfish
Minerals Daily Need Coverage Score
64%
Rockfish
77%
Crayfish

Comparison summary

Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 72mg)
Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 5mg)
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.