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Rockfish vs. Haddock — In-Depth Nutrition Comparison

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A recap on differences between rockfish and haddock

  • Rockfish has more selenium, vitamin D, and vitamin B2; however, haddock is higher in vitamin B12, vitamin B3, and vitamin B6.
  • Rockfish covers your daily selenium needs 81% more than haddock.
  • Haddock contains 8 times less Vitamin D than rockfish. Rockfish contains 183IU of Vitamin D, while haddock contains 23IU.
  • Rockfish has less sodium.

Food varieties used in this article are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, haddock, cooked, dry heat.

Infographic

Rockfish vs Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Contains more MagnesiumMagnesium +26.9%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +33%
Contains more IronIron +71.4%
Contains more CopperCopper +57.7%
Contains less SodiumSodium -65.9%
Contains more SeleniumSelenium +140.4%
Contains more PhosphorusPhosphorus +12.1%
~equal in Zinc ~0.4mg
~equal in Manganese ~0.013mg

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% 0.96% 8.8% 138% 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% 3.7% 11% 18% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Contains more Vitamin DVitamin D +666.7%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more Vitamin B2Vitamin B2 +227.5%
Contains more Vitamin AVitamin A +287.5%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B3Vitamin B3 +42.2%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more Vitamin B6Vitamin B6 +35.7%
Contains more Vitamin B12Vitamin B12 +34%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +30%
~equal in Vitamin C ~0mg
~equal in Choline ~79.6mg

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
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more ProteinProtein +11.2%
Contains more FatsFats +194.5%
Contains more OtherOther +-878.9%
~equal in Carbs ~0g
~equal in Water ~79.65g

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
29% 19% 52%
Saturated Fat: Sat. Fat 0.111 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Contains more Mono. FatMonounsaturated Fat +529.7%
Contains more Poly. FatPolyunsaturated fat +137.7%
Contains less Sat. FatSaturated Fat -73.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rockfish Haddock
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Rockfish Haddock Opinion
Calories 109kcal 90kcal Rockfish
Protein 22.23g 19.99g Rockfish
Fats 1.62g 0.55g Rockfish
Cholesterol 61mg 66mg Rockfish
Vitamin D 183IU 23IU Rockfish
Magnesium 33mg 26mg Rockfish
Calcium 17mg 14mg Rockfish
Potassium 467mg 351mg Rockfish
Iron 0.36mg 0.21mg Rockfish
Copper 0.041mg 0.026mg Rockfish
Zinc 0.43mg 0.4mg Rockfish
Phosphorus 248mg 278mg Haddock
Sodium 89mg 261mg Rockfish
Vitamin A 16IU 62IU Haddock
Vitamin A 5µg 21µg Haddock
Vitamin E 0.44mg 0.55mg Haddock
Vitamin D 4.6µg 0.6µg Rockfish
Manganese 0.013mg 0.013mg
Selenium 76.2µg 31.7µg Rockfish
Vitamin B1 0.027mg 0.023mg Rockfish
Vitamin B2 0.226mg 0.069mg Rockfish
Vitamin B3 2.897mg 4.119mg Haddock
Vitamin B5 0.404mg 0.494mg Haddock
Vitamin B6 0.241mg 0.327mg Haddock
Vitamin B12 1.59µg 2.13µg Haddock
Vitamin K 0µg 0.1µg Haddock
Folate 10µg 13µg Haddock
Trans Fat 0.025g 0.005g Haddock
Choline 78.7mg 79.6mg Haddock
Saturated Fat 0.42g 0.111g Haddock
Monounsaturated Fat 0.466g 0.074g Rockfish
Polyunsaturated fat 0.485g 0.204g Rockfish
Tryptophan 0.296mg 0.26mg Rockfish
Threonine 1.014mg 1.015mg Haddock
Isoleucine 1.06mg 1.067mg Haddock
Leucine 1.835mg 1.882mg Haddock
Lysine 2.188mg 2.126mg Rockfish
Methionine 0.707mg 0.686mg Rockfish
Phenylalanine 0.935mg 0.904mg Rockfish
Valine 1.106mg 1.193mg Haddock
Histidine 0.502mg 0.682mg Haddock
Omega-3 - EPA 0.107g 0.051g Rockfish
Omega-3 - DHA 0.238g 0.109g Rockfish
Omega-3 - DPA 0.027g 0.006g Rockfish
Omega-6 - Eicosadienoic acid 0.005g 0.001g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Haddock
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
45%
Rockfish
43%
Haddock
Minerals Daily Need Coverage Score
64%
Rockfish
41%
Haddock

Comparison summary

Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 172mg)
Which food is cheaper?
Rockfish
Rockfish is cheaper (difference - $16)
Which food is richer in minerals?
Rockfish
Rockfish is relatively richer in minerals
Which food is lower in Saturated Fat?
Haddock
Haddock is lower in Saturated Fat (difference - 0.309g)
Which food is richer in vitamins?
Haddock
Haddock is relatively richer in vitamins
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)

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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.