Rockfish vs. Salmon — Health Impact and Nutrition Comparison

Introduction

The main nutritional differences between salmon and rockfish will be covered in this article. Salmons are lengthy fish with a silver-to-pink color range. 

A rockfish is a silverfish with a white belly. The Atlantic striped bass is another name for it.

Taste and Use

Rockfish is a popular choice for cooking techniques, including steaming, broiling, or roasting, because of its buttery and non-fishy flavor.

On the other hand, salmon is a flexible fish that can be utilized in many different recipes. It is frequently substituted for other ingredients in the kitchen and is adored for its flavor. Island salmon is especially coveted and utilized in many cuisines in Charlotte. Salmon pasta, salmon tacos, and sesame-crusted salmon are popular recipes highlighting the fish's adaptability to many cultures and cooking techniques.

Varieties

Rockfish are frequently encountered in the North Pacific and Bering Sea regions. Examples of these fish include Canary Rockfish, Copper Rockfish, and Widow Rockfish. 

In contrast, salmon is a member of the family Salmonidae and comprises some species, including the Atlantic, Chum, and Masu salmon. These salmon species belong to the larger class of fish known as salmonids, including char and whitefish.

Nutrition

Meat from salmon and rockfish is a good source of macronutrients and beneficial chemicals. However, we developed the nutritional infographic to help you distinguish between them. Locate it below.

Macronutrients and Glycemic Index 

Salmon and rockfish flesh provide almost the same amounts of protein and cholesterol. Neither contains any sugar or fiber, and both have a glycemic index of 0. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Rockfish

3

Protein: 22.23 g

Fats: 1.62 g

Carbs: 0 g

Water: 74.67 g

Other: 1.48 g

Salmon

1

Protein: 22.1 g

Fats: 12.35 g

Carbs: 0 g

Water: 64.75 g

Other: 0.8 g

Contains more WaterWater	+15.3%
Contains more OtherOther	+85%

Contains more FatsFats

+662.3%

~equal in Protein ~22.1g

~equal in Carbs ~0g

 Fats

Salmon has a far greater fat and omega-3 concentration than rockfish.

Compared to rockfish, salmon has higher levels of omega-6 (eicosadienoic acid), polyunsaturated fats (such as DHA, EPA, and DPA), and monounsaturated fats. 

On the other hand, rockfish contain no trans fats and more saturated fats. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Rockfish

1

Saturated fat: Sat. Fat 0.42 g

Monounsaturated fat: Mono. Fat 0.466 g

Polyunsaturated fat: Poly. Fat 0.485 g

Salmon

2

Saturated fat: Sat. Fat 2.397 g

Monounsaturated fat: Mono. Fat 4.181 g

Polyunsaturated fat: Poly. Fat 4.553 g

Contains less Sat. FatSaturated fat

-82.5%

Contains more Mono. FatMonounsaturated fat	+797.2%
Contains more Poly. FatPolyunsaturated fat	+838.8%

Vitamins

Compared to rockfish, salmon is much richer in the majority of vitamins. Compared to rockfish, it has a higher level of vitamin A, vitamin A RAE, vitamin E, vitamin D, vitamin C, vitamin B1, vitamin B3, vitamin B5, vitamin B6, folate, and vitamin B12. However, compared to salmon, rockfish has a tiny bit more vitamin B2. 

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

1

100 g 300 g 3 oz - 85g1 fillet - 149g

Salmon

12

100 g 300 g 3 oz - 85g0.5 fillet - 178g

Contains more Vitamin B2Vitamin B2

+67.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+1280%
Contains more Vitamin EVitamin E	+159.1%
Contains more Vitamin DVitamin D	+184.8%
Contains more Vitamin B1Vitamin B1	+1159.3%
Contains more Vitamin B3Vitamin B3	+177.7%
Contains more Vitamin B5Vitamin B5	+265.1%
Contains more Vitamin B6Vitamin B6	+168.5%
Contains more Vitamin B12Vitamin B12	+76.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+240%
Contains more CholineCholine	+15%

Minerals

Rockfish have somewhat higher quantities of calcium, iron, magnesium, potassium, and selenium compared to salmon. 

On the other hand, the amounts of Phosphorus, Sodium, and Copper in Salmon are more significant than in rockfish. Both fish offer the exact amounts of zinc and manganese content. 

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

3

100 g 300 g 3 oz - 85g1 fillet - 149g

Salmon

3

100 g 300 g 3 oz - 85g0.5 fillet - 178g

Contains more CalciumCalcium	+13.3%
Contains more PotassiumPotassium	+21.6%
Contains more SeleniumSelenium	+84.1%

Contains more CopperCopper	+19.5%
Contains less SodiumSodium	-31.5%
Contains more ManganeseManganese	+23.1%

~equal in Magnesium ~30mg

~equal in Iron ~0.34mg

~equal in Zinc ~0.43mg

~equal in Phosphorus ~252mg

Health Impact

Downsides and Risks

Foods with modest mercury content include rockfish. While it's safe for healthy middle-aged people, it can harm young, pregnant, or teenagers (4). Reduce your seafood intake to prevent mercury poisoning.

Salmon, which is high in salt, is vital for health. But keep consumption to no more than 2.3mg each day. Swelling may be brought on by too much salt (5). 

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705336/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357043/ 
3.  https://pubmed.ncbi.nlm.nih.gov/22317966/ 
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954077/
5. https://www.sciencedirect.com/science/article/pii/S2589537021000304