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Rockfish vs. Halibut — In-Depth Nutrition Comparison

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What are the differences between Rockfish and Halibut?

  • Rockfish is higher in Selenium, Vitamin B12, Vitamin B2, Vitamin B3, and Phosphorus, yet Halibut is higher in Vitamin B6, Iron, and Monounsaturated Fat.
  • Rockfish's daily need coverage for Selenium is 53% more.
  • Rockfish has 2 times more Vitamin B2 than Halibut. While Rockfish has 0.226mg of Vitamin B2, Halibut has only 0.103mg.
  • The amount of Saturated Fat in Rockfish is lower.

We used Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, halibut, greenland, cooked, dry heat types in this article.

Infographic

Rockfish vs Halibut 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.
Contains more Calcium +325%
Contains more Phosphorus +18.1%
Contains more Potassium +35.8%
Contains less Sodium -13.6%
Contains more Selenium +62.8%
Contains more Iron +136.1%
Contains more Zinc +18.6%
Contains more Manganese +15.4%
Equal in Magnesium - 33
Equal in Copper - 0.038
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5.1% 14% 24% 106% 41% 12% 12% 14% 1.7% 416%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1.2% 32% 24% 90% 30% 13% 14% 13% 2% 255%
Contains more Calcium +325%
Contains more Phosphorus +18.1%
Contains more Potassium +35.8%
Contains less Sodium -13.6%
Contains more Selenium +62.8%
Contains more Iron +136.1%
Contains more Zinc +18.6%
Contains more Manganese +15.4%
Equal in Magnesium - 33
Equal in Copper - 0.038

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 more Vitamin B2 +119.4%
Contains more Vitamin B3 +50.7%
Contains more Vitamin B5 +40.3%
Contains more Folate +900%
Contains more Vitamin B12 +65.6%
Contains more Vitamin A +275%
Contains more Vitamin B1 +170.4%
Contains more Vitamin B6 +101.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.96% 8.8% 138% 0% 6.8% 52% 54% 24% 56% 7.5% 199% 43% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3.6% 0% 0% 0% 18% 24% 36% 17% 112% 0.75% 120% 0% 0%
Contains more Vitamin B2 +119.4%
Contains more Vitamin B3 +50.7%
Contains more Vitamin B5 +40.3%
Contains more Folate +900%
Contains more Vitamin B12 +65.6%
Contains more Vitamin A +275%
Contains more Vitamin B1 +170.4%
Contains more Vitamin B6 +101.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +20.7%
Contains more Water +20.7%
Contains more Fats +995.1%
Contains more Other +32.4%
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
Contains more Protein +20.7%
Contains more Water +20.7%
Contains more Fats +995.1%
Contains more Other +32.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.5%
Contains more Monounsaturated Fat +2205.2%
Contains more Polyunsaturated fat +261.4%
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
20% 69% 11%
Saturated Fat: 3.102 g
Monounsaturated Fat: 10.742 g
Polyunsaturated fat: 1.753 g
Contains less Saturated Fat -86.5%
Contains more Monounsaturated Fat +2205.2%
Contains more Polyunsaturated fat +261.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rockfish Halibut Opinion
Protein 22.23g 18.42g Rockfish
Fats 1.62g 17.74g Halibut
Calories 109kcal 239kcal Halibut
Calcium 17mg 4mg Rockfish
Iron 0.36mg 0.85mg Halibut
Magnesium 33mg 33mg
Phosphorus 248mg 210mg Rockfish
Potassium 467mg 344mg Rockfish
Sodium 89mg 103mg Rockfish
Zinc 0.43mg 0.51mg Halibut
Copper 0.041mg 0.038mg Rockfish
Manganese 0.013mg 0.015mg Halibut
Selenium 76.2µg 46.8µg Rockfish
Vitamin A 16IU 60IU Halibut
Vitamin A RAE 5µg 18µg Halibut
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.027mg 0.073mg Halibut
Vitamin B2 0.226mg 0.103mg Rockfish
Vitamin B3 2.897mg 1.923mg Rockfish
Vitamin B5 0.404mg 0.288mg Rockfish
Vitamin B6 0.241mg 0.485mg Halibut
Folate 10µg 1µg Rockfish
Vitamin B12 1.59µg 0.96µg Rockfish
Choline 78.7mg Rockfish
Tryptophan 0.296mg 0.206mg Rockfish
Threonine 1.014mg 0.808mg Rockfish
Isoleucine 1.06mg 0.849mg Rockfish
Leucine 1.835mg 1.497mg Rockfish
Lysine 2.188mg 1.692mg Rockfish
Methionine 0.707mg 0.545mg Rockfish
Phenylalanine 0.935mg 0.719mg Rockfish
Valine 1.106mg 0.949mg Rockfish
Histidine 0.502mg 0.542mg Halibut
Cholesterol 61mg 59mg Halibut
Trans Fat 0.025g Halibut
Saturated Fat 0.42g 3.102g Rockfish
Omega-3 - DHA 0.238g 0.504g Halibut
Omega-3 - EPA 0.107g 0.674g Halibut
Omega-3 - DPA 0.027g 0.114g Halibut
Monounsaturated Fat 0.466g 10.742g Halibut
Polyunsaturated fat 0.485g 1.753g Halibut
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Halibut
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
26%
Halibut
Minerals Daily Need Coverage Score
64%
Rockfish
47%
Halibut

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 2.682g)
Which food is cheaper?
Rockfish
Rockfish is cheaper (difference - $5)
Which food is richer in vitamins?
Rockfish
Rockfish is relatively richer in vitamins
Which food is lower in Sugar?
Halibut
Halibut is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/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.