Rockfish vs. Flatfish — In-Depth Nutrition Comparison

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Significant differences between rockfish and flatfish

Rockfish has more selenium, protein, 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

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

Flatfish

Contains more MagnesiumMagnesium	+50%
Contains more PotassiumPotassium	+137.1%
Contains more IronIron	+56.5%
Contains more CopperCopper	+78.3%
Contains less SodiumSodium	-75.5%
Contains more SeleniumSelenium	+133.7%

Contains more CalciumCalcium	+47.1%
Contains more PhosphorusPhosphorus	+24.6%
Contains more ManganeseManganese	+30.8%

~equal in Zinc ~0.39mg

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

Flatfish

Contains more Vitamin DVitamin D	+31.4%
Contains more Vitamin B2Vitamin B2	+804%
Contains more Vitamin B3Vitamin B3	+126.7%
Contains more Vitamin B5Vitamin B5	+78%
Contains more Vitamin B6Vitamin B6	+109.6%
Contains more Vitamin B12Vitamin B12	+21.4%
Contains more FolateFolate	+66.7%

Contains more Vitamin AVitamin A	+140%
Contains more Vitamin EVitamin E	+75%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.026mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	76.2µg	32.6µg	79%
Vitamin B2	0.226mg	0.025mg	15%
Protein	22.23g	15.24g	14%
Sodium	89mg	363mg	12%
Vitamin B12	1.59µg	1.31µg	12%
Vitamin B3	2.897mg	1.278mg	10%
Vitamin B6	0.241mg	0.115mg	10%
Phosphorus	248mg	309mg	9%
Potassium	467mg	197mg	8%
Vitamin D*	183 IU	139 IU	6%
Vitamin D	4.6µg	3.5µg	6%
Vitamin B5	0.404mg	0.227mg	4%
Magnesium	33mg	22mg	3%
Cholesterol	61mg	56mg	2%
Iron	0.36mg	0.23mg	2%
Copper	0.041mg	0.023mg	2%
Vitamin E	0.44mg	0.77mg	2%
Calories	109kcal	86kcal	1%
Fats	1.62g	2.37g	1%
Calcium	17mg	25mg	1%
Vitamin A	5µg	12µg	1%
Folate	10µg	6µg	1%
Saturated fat	0.42g	0.542g	1%
Protein per 100 calories	20g	18g	N/A
Calories per 10 g protein	49kcal	56kcal	N/A
Weight per 100 calories	92g	116g	N/A
Unsaturated / Saturated Fat ratio	2.3	2.1	N/A
Zinc	0.43mg	0.39mg	0%
Manganese	0.013mg	0.017mg	0%
Vitamin B1	0.027mg	0.026mg	0%
Vitamin K	0µg	0.1µg	0%
Trans fat	0.025g	0.014g	N/A
Choline	78.7mg	79.9mg	0%
Monounsaturated fat	0.466g	0.657g	0%
Polyunsaturated fat	0.485g	0.459g	0%
Tryptophan	0.296mg	0.197mg	0%
Threonine	1.014mg	0.719mg	0%
Isoleucine	1.06mg	0.754mg	0%
Leucine	1.835mg	1.335mg	0%
Lysine	2.188mg	1.561mg	0%
Methionine	0.707mg	0.56mg	0%
Phenylalanine	0.935mg	0.624mg	0%
Valine	1.106mg	0.8mg	0%
Histidine	0.502mg	0.374mg	0%
Omega-3 (EPA)	0.107g	0.168g	N/A
Omega-3 (DHA)	0.238g	0.132g	N/A
Omega-3 (DPA)	0.027g	0.034g	N/A
Omega-6 (Eicosadienoic acid)	0.005g	0.006g	N/A