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Rockfish vs. Croaker — In-Depth Nutrition Comparison

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Important differences between Rockfish and Croaker

  • Rockfish has more Selenium, and Vitamin B2, however, Croaker is richer in Vitamin B12, Vitamin B3, Vitamin B5, Iron, and Folate.
  • Rockfish's daily need coverage for Selenium is 68% more.
  • Rockfish contains 2 times more Vitamin B2 than Croaker. Rockfish contains 0.226mg of Vitamin B2, while Croaker contains 0.13mg.
  • Rockfish contains less Cholesterol.

The food varieties used in the comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, croaker, Atlantic, cooked, breaded and fried.

Infographic

Rockfish vs Croaker 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.
Contains more Phosphorus +14.3%
Contains more Potassium +37.4%
Contains less Sodium -74.4%
Contains more Selenium +96.4%
Contains more Calcium +88.2%
Contains more Iron +138.9%
Contains more Magnesium +27.3%
Contains more Zinc +20.9%
Contains more Copper +58.5%
Contains more Manganese +515.4%
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 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Contains more Phosphorus +14.3%
Contains more Potassium +37.4%
Contains less Sodium -74.4%
Contains more Selenium +96.4%
Contains more Calcium +88.2%
Contains more Iron +138.9%
Contains more Magnesium +27.3%
Contains more Zinc +20.9%
Contains more Copper +58.5%
Contains more Manganese +515.4%

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 B2 +73.8%
Contains more Vitamin A +368.8%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B5 +83.2%
Contains more Folate +240%
Contains more Vitamin B12 +32.1%
Equal in Vitamin B6 - 0.26
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 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0% 0%
Contains more Vitamin B2 +73.8%
Contains more Vitamin A +368.8%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B5 +83.2%
Contains more Folate +240%
Contains more Vitamin B12 +32.1%
Equal in Vitamin B6 - 0.26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +22.1%
Contains more Water +24.9%
Contains more Fats +682.1%
Contains more Carbs +∞%
Contains more Other +23.6%
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Contains more Protein +22.1%
Contains more Water +24.9%
Contains more Fats +682.1%
Contains more Carbs +∞%
Contains more Other +23.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -87.9%
Contains more Monounsaturated Fat +1041.6%
Contains more Polyunsaturated fat +501.4%
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Contains less Saturated Fat -87.9%
Contains more Monounsaturated Fat +1041.6%
Contains more Polyunsaturated fat +501.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rockfish Croaker
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar 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 Croaker Opinion
Net carbs 0g 7.14g Croaker
Protein 22.23g 18.2g Rockfish
Fats 1.62g 12.67g Croaker
Carbs 0g 7.54g Croaker
Calories 109kcal 221kcal Croaker
Fiber 0g 0.4g Croaker
Calcium 17mg 32mg Croaker
Iron 0.36mg 0.86mg Croaker
Magnesium 33mg 42mg Croaker
Phosphorus 248mg 217mg Rockfish
Potassium 467mg 340mg Rockfish
Sodium 89mg 348mg Rockfish
Zinc 0.43mg 0.52mg Croaker
Copper 0.041mg 0.065mg Croaker
Manganese 0.013mg 0.08mg Croaker
Selenium 76.2µg 38.8µg Rockfish
Vitamin A 16IU 75IU Croaker
Vitamin A RAE 5µg 23µg Croaker
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.027mg 0.09mg Croaker
Vitamin B2 0.226mg 0.13mg Rockfish
Vitamin B3 2.897mg 4.3mg Croaker
Vitamin B5 0.404mg 0.74mg Croaker
Vitamin B6 0.241mg 0.26mg Croaker
Folate 10µg 34µg Croaker
Vitamin B12 1.59µg 2.1µg Croaker
Choline 78.7mg Rockfish
Tryptophan 0.296mg 0.208mg Rockfish
Threonine 1.014mg 0.788mg Rockfish
Isoleucine 1.06mg 0.847mg Rockfish
Leucine 1.835mg 1.48mg Rockfish
Lysine 2.188mg 1.571mg Rockfish
Methionine 0.707mg 0.525mg Rockfish
Phenylalanine 0.935mg 0.742mg Rockfish
Valine 1.106mg 0.947mg Rockfish
Histidine 0.502mg 0.525mg Croaker
Cholesterol 61mg 84mg Rockfish
Trans Fat 0.025g Croaker
Saturated Fat 0.42g 3.476g Rockfish
Omega-3 - DHA 0.238g 0.089g Rockfish
Omega-3 - EPA 0.107g 0.113g Croaker
Omega-3 - DPA 0.027g 0.079g Croaker
Monounsaturated Fat 0.466g 5.32g Croaker
Polyunsaturated fat 0.485g 2.917g Croaker
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Croaker
Low Fats diet ok
Low Carbs diet ok
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
41%
Croaker
Minerals Daily Need Coverage Score
64%
Rockfish
50%
Croaker

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 259mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 3.056g)
Which food is lower in Sugar?
Croaker
Croaker is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Croaker
Croaker 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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.