Rockfish vs. Flatfish — In-Depth Nutrition Comparison
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Significant differences between Rockfish and Flatfish
- Rockfish has more Selenium, Vitamin B2, Vitamin B12, Vitamin B3, Vitamin B6, Potassium, and Vitamin D, however, Flatfish is richer in Phosphorus.
- Rockfish covers your daily Selenium needs 79% more than Flatfish.
- Flatfish has 9 times less Vitamin B2 than Rockfish. Rockfish has 0.226mg of Vitamin B2, while Flatfish has 0.025mg.
- Rockfish contains less Sodium.
Specific food types used in this comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.
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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
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Iron
+56.5%
Contains
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Magnesium
+50%
Contains
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Potassium
+137.1%
Contains
less
Sodium
-75.5%
Contains
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Zinc
+10.3%
Contains
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Copper
+78.3%
Contains
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Selenium
+133.7%
Contains
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Calcium
+47.1%
Contains
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Phosphorus
+24.6%
Contains
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Manganese
+30.8%
Equal in Zinc - 0.39
Contains
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Iron
+56.5%
Contains
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Magnesium
+50%
Contains
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Potassium
+137.1%
Contains
less
Sodium
-75.5%
Contains
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Zinc
+10.3%
Contains
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Copper
+78.3%
Contains
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Selenium
+133.7%
Contains
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Calcium
+47.1%
Contains
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Phosphorus
+24.6%
Contains
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Manganese
+30.8%
Equal in Zinc - 0.39
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
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Vitamin D
+31.4%
Contains
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Vitamin B2
+804%
Contains
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Vitamin B3
+126.7%
Contains
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Vitamin B5
+78%
Contains
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Vitamin B6
+109.6%
Contains
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Folate
+66.7%
Contains
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Vitamin B12
+21.4%
Contains
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Vitamin A
+131.3%
Contains
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Vitamin E
+75%
Contains
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Vitamin K
+∞%
Equal in Vitamin B1 - 0.026
Contains
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Vitamin D
+31.4%
Contains
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Vitamin B2
+804%
Contains
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Vitamin B3
+126.7%
Contains
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Vitamin B5
+78%
Contains
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Vitamin B6
+109.6%
Contains
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Folate
+66.7%
Contains
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Vitamin B12
+21.4%
Contains
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Vitamin A
+131.3%
Contains
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Vitamin E
+75%
Contains
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Vitamin K
+∞%
Equal in Vitamin B1 - 0.026
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+45.9%
Contains
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Other
+15.6%
Contains
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Fats
+46.3%
Equal in Water - 81.11
Contains
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Protein
+45.9%
Contains
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Other
+15.6%
Contains
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Fats
+46.3%
Equal in Water - 81.11
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-22.5%
Contains
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Monounsaturated Fat
+41%
Equal in Polyunsaturated fat - 0.459
Contains
less
Saturated Fat
-22.5%
Contains
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Monounsaturated Fat
+41%
Equal in Polyunsaturated fat - 0.459
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 22.23g | 15.24g |
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| Fats | 1.62g | 2.37g |
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| Calories | 109kcal | 86kcal |
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| Calcium | 17mg | 25mg |
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| Iron | 0.36mg | 0.23mg |
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| Magnesium | 33mg | 22mg |
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| Phosphorus | 248mg | 309mg |
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| Potassium | 467mg | 197mg |
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| Sodium | 89mg | 363mg |
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| Zinc | 0.43mg | 0.39mg |
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| Copper | 0.041mg | 0.023mg |
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| Manganese | 0.013mg | 0.017mg |
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| Selenium | 76.2µg | 32.6µg |
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| Vitamin A | 16IU | 37IU |
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| Vitamin A RAE | 5µg | 12µg |
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| Vitamin E | 0.44mg | 0.77mg |
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| Vitamin D | 183IU | 139IU |
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| Vitamin D | 4.6µg | 3.5µg |
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| Vitamin B1 | 0.027mg | 0.026mg |
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| Vitamin B2 | 0.226mg | 0.025mg |
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| Vitamin B3 | 2.897mg | 1.278mg |
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| Vitamin B5 | 0.404mg | 0.227mg |
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| Vitamin B6 | 0.241mg | 0.115mg |
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| Folate | 10µg | 6µg |
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| Vitamin B12 | 1.59µg | 1.31µg |
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| Vitamin K | 0µg | 0.1µg |
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| Tryptophan | 0.296mg | 0.197mg |
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| Threonine | 1.014mg | 0.719mg |
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| Isoleucine | 1.06mg | 0.754mg |
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| Leucine | 1.835mg | 1.335mg |
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| Lysine | 2.188mg | 1.561mg |
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| Methionine | 0.707mg | 0.56mg |
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| Phenylalanine | 0.935mg | 0.624mg |
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| Valine | 1.106mg | 0.8mg |
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| Histidine | 0.502mg | 0.374mg |
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| Cholesterol | 61mg | 56mg |
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| Trans Fat | 0.025g | 0.014g |
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| Saturated Fat | 0.42g | 0.542g |
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| Omega-3 - DHA | 0.238g | 0.132g |
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| Omega-3 - EPA | 0.107g | 0.168g |
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| Omega-3 - DPA | 0.027g | 0.034g |
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| Monounsaturated Fat | 0.466g | 0.657g |
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| Polyunsaturated fat | 0.485g | 0.459g |
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| Omega-6 - Eicosadienoic acid | 0.005g | 0.006g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
46%
31%
Minerals Daily Need Coverage Score
64%
43%
Comparison summary
Which food contains less Sodium?
Rockfish contains less Sodium (difference - 274mg)
Which food is lower in Saturated Fat?
Rockfish is lower in Saturated Fat (difference - 0.122g)
Which food is richer in vitamins?
Rockfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 5mg)
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 ($)
Which food is richer in minerals?
?
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.