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  6. Rockfish vs. Flatfish

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.

Infographic

Rockfish vs Flatfish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.7% 8.8% 69% 6.8% 52% 54% 24% 56% 199% 0% 7.5% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
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
~equal in Choline ~79.9mg

All nutrients comparison - raw data values

Nutrient Rockfish Flatfish 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 B6 0.241mg 0.115mg 10%
Vitamin B3 2.897mg 1.278mg 10%
Phosphorus 248mg 309mg 9%
Potassium 467mg 197mg 8%
Vitamin D 183IU 139IU 6%
Vitamin D 4.6µg 3.5µg 6%
Vitamin B5 0.404mg 0.227mg 4%
Magnesium 33mg 22mg 3%
Iron 0.36mg 0.23mg 2%
Cholesterol 61mg 56mg 2%
Vitamin E 0.44mg 0.77mg 2%
Copper 0.041mg 0.023mg 2%
Folate 10µg 6µg 1%
Saturated fat 0.42g 0.542g 1%
Calories 109kcal 86kcal 1%
Vitamin A 5µg 12µg 1%
Calcium 17mg 25mg 1%
Fats 1.62g 2.37g 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more ProteinProtein +45.9%
Contains more OtherOther +15.6%
Contains more FatsFats +46.3%
~equal in Carbs ~0g
~equal in Water ~81.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 34% 35%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.466 g
Polyunsaturated fat: Poly. Fat 0.485 g
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
Contains less Sat. FatSaturated fat -22.5%
Contains more Mono. FatMonounsaturated fat +41%
~equal in Polyunsaturated fat ~0.459g

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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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.