Rockfish vs. Grouper fish — In-Depth Nutrition Comparison

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Summary of differences between rockfish and grouper fish

Rockfish has more selenium, vitamin B12, vitamin B2, vitamin B3, and phosphorus, while grouper fish has more iron, vitamin B5, and vitamin B6.
Rockfish covers your daily need for selenium, 53% more than grouper fish.
Rockfish contains 38 times more vitamin B2 than grouper fish. While rockfish contains 0.226mg of vitamin B2, grouper fish contains only 0.006mg.

These are the specific foods used in this comparison Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, grouper, mixed 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.

Rockfish

Grouper fish

Contains more PhosphorusPhosphorus	+73.4%
Contains more SeleniumSelenium	+62.8%

Contains more MagnesiumMagnesium	+12.1%
Contains more CalciumCalcium	+23.5%
Contains more IronIron	+216.7%
Contains more ZincZinc	+18.6%
Contains less SodiumSodium	-40.4%

~equal in Potassium ~475mg

~equal in Copper ~0.045mg

~equal in Manganese ~0.012mg

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

Grouper fish

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+3666.7%
Contains more Vitamin B3Vitamin B3	+660.4%
Contains more Vitamin B12Vitamin B12	+130.4%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+900%
Contains more Vitamin B1Vitamin B1	+200%
Contains more Vitamin B5Vitamin B5	+115.3%
Contains more Vitamin B6Vitamin B6	+45.2%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~µg

~equal in Folate ~10µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	76.2µg	46.8µg	53%
Vitamin B12	1.59µg	0.69µg	38%
Vitamin D	183IU		23%
Vitamin D	4.6µg		23%
Vitamin B2	0.226mg	0.006mg	17%
Vitamin B3	2.897mg	0.381mg	16%
Phosphorus	248mg	143mg	15%
Choline	78.7mg		14%
Iron	0.36mg	1.14mg	10%
Vitamin B5	0.404mg	0.87mg	9%
Vitamin B6	0.241mg	0.35mg	8%
Protein	22.23g	24.84g	5%
Vitamin A	5µg	50µg	5%
Cholesterol	61mg	47mg	5%
Vitamin B1	0.027mg	0.081mg	5%
Vitamin E	0.44mg		3%
Sodium	89mg	53mg	2%
Saturated fat	0.42g	0.299g	1%
Magnesium	33mg	37mg	1%
Polyunsaturated fat	0.485g	0.403g	1%
Zinc	0.43mg	0.51mg	1%
Calories	109kcal	118kcal	0%
Fats	1.62g	1.3g	0%
Calcium	17mg	21mg	0%
Potassium	467mg	475mg	0%
Copper	0.041mg	0.045mg	0%
Manganese	0.013mg	0.012mg	0%
Folate	10µg	10µg	0%
Trans fat	0.025g		N/A
Monounsaturated fat	0.466g	0.268g	0%
Tryptophan	0.296mg	0.278mg	0%
Threonine	1.014mg	1.089mg	0%
Isoleucine	1.06mg	1.145mg	0%
Leucine	1.835mg	2.019mg	0%
Lysine	2.188mg	2.282mg	0%
Methionine	0.707mg	0.735mg	0%
Phenylalanine	0.935mg	0.97mg	0%
Valine	1.106mg	1.28mg	0%
Histidine	0.502mg	0.731mg	0%
Omega-3 - EPA	0.107g	0.035g	N/A
Omega-3 - DHA	0.238g	0.213g	N/A
Omega-3 - DPA	0.027g	0.017g	N/A
Omega-6 - Eicosadienoic acid	0.005g		N/A