Rockfish vs. Fish sticks — In-Depth Nutrition Comparison

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How are rockfish and fish sticks different?

Rockfish is richer in selenium, protein, vitamin B12, vitamin D* and vitamin B6, while fish sticks are higher in vitamin E and fats.
Rockfish covers your daily need for selenium 110% more than fish sticks.
Rockfish contains 183 times more vitamin D* than fish sticks. Rockfish contains 183 IU of vitamin D*, while fish sticks contain 1 IU.
Fish sticks are lower in cholesterol.
Fish sticks have a higher glycemic index (54) than rockfish (0).

Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, fish sticks, frozen, prepared types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rockfish

Fish sticks

Contains more MagnesiumMagnesium	+32%
Contains more PotassiumPotassium	+152.4%
Contains more PhosphorusPhosphorus	+29.8%
Contains less SodiumSodium	-77.9%
Contains more SeleniumSelenium	+385.4%

Contains more IronIron	+133.3%
Contains more CopperCopper	+43.9%
Contains more ManganeseManganese	+1300%

~equal in Calcium ~16mg

~equal in Zinc ~0.42mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rockfish

Fish sticks

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+25%
Contains more Vitamin B2Vitamin B2	+94.8%
Contains more Vitamin B3Vitamin B3	+88.6%
Contains more Vitamin B5Vitamin B5	+48.5%
Contains more Vitamin B6Vitamin B6	+209%
Contains more Vitamin B12Vitamin B12	+65.6%

Contains more Vitamin EVitamin E	+1463.6%
Contains more Vitamin B1Vitamin B1	+351.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+140%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	76.2µg	15.7µg	110%
Polyunsaturated fat	0.485g	7.824g	49%
Vitamin E	0.44mg	6.88mg	43%
Omega-6 (Linoleic acid)		7.289g	43%
Vitamin B12	1.59µg	0.96µg	26%
Vitamin D*	183 IU	1 IU	23%
Vitamin D	4.6µg	0µg	23%
Protein	22.23g	11.01g	22%
Fats	1.62g	16.23g	22%
Saturated fat	0.42g	3.733g	15%
Omega-3 (ALA)		0.236g	15%
Sodium	89mg	402mg	14%
Vitamin B6	0.241mg	0.078mg	13%
Cholesterol	61mg	28mg	11%
Vitamin B3	2.897mg	1.536mg	9%
Calories	109kcal	277kcal	8%
Potassium	467mg	185mg	8%
Starch	0g	20.46g	8%
Phosphorus	248mg	191mg	8%
Vitamin B1	0.027mg	0.122mg	8%
Vitamin B2	0.226mg	0.116mg	8%
Carbs	0g	21.66g	7%
Manganese	0.013mg	0.182mg	7%
Choline	78.7mg	42.8mg	7%
Monounsaturated fat	0.466g	3.193g	7%
Iron	0.36mg	0.84mg	6%
Fiber	0g	1.5g	6%
Vitamin K	0µg	4.7µg	4%
Folate	10µg	24µg	4%
Vitamin B5	0.404mg	0.272mg	3%
Magnesium	33mg	25mg	2%
Copper	0.041mg	0.059mg	2%
Protein per 100 calories	20g	4g	N/A
Calories per 10 g protein	49kcal	252kcal	N/A
Weight per 100 calories	92g	36g	N/A
Unsaturated / Saturated Fat ratio	2.3	3	N/A
Net carbs	0g	20.16g	N/A
Calcium	17mg	16mg	0%
Sugar	0g	1.65g	N/A
Zinc	0.43mg	0.42mg	0%
Vitamin A	5µg	4µg	0%
Trans fat	0.025g	0.124g	N/A
Tryptophan	0.296mg	0.122mg	0%
Threonine	1.014mg	0.372mg	0%
Isoleucine	1.06mg	0.429mg	0%
Leucine	1.835mg	0.852mg	0%
Lysine	2.188mg	0.795mg	0%
Methionine	0.707mg	0.296mg	0%
Phenylalanine	0.935mg	0.47mg	0%
Valine	1.106mg	0.5mg	0%
Histidine	0.502mg	0.23mg	0%
Fructose	0g	0.1g	0%
Omega-3 (EPA)	0.107g	0.05g	N/A
Omega-3 (DHA)	0.238g	0.088g	N/A
Omega-3 (DPA)	0.027g	0.004g	N/A
Omega-3 (Eicosatrienoic acid)		0.001g	N/A
Omega-6 (Gamma-linolenic acid)		0.011g	N/A
Omega-6 (Eicosadienoic acid)	0.005g	0.003g	N/A