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 polyunsaturated 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.

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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

Halibut

Contains more CalciumCalcium	+325%
Contains more PotassiumPotassium	+35.8%
Contains more PhosphorusPhosphorus	+18.1%
Contains less SodiumSodium	-13.6%
Contains more SeleniumSelenium	+62.8%

Contains more IronIron	+136.1%
Contains more ZincZinc	+18.6%
Contains more ManganeseManganese	+15.4%

~equal in Magnesium ~33mg

~equal in Copper ~0.038mg

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

Halibut

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+119.4%
Contains more Vitamin B3Vitamin B3	+50.7%
Contains more Vitamin B5Vitamin B5	+40.3%
Contains more Vitamin B12Vitamin B12	+65.6%
Contains more FolateFolate	+900%

Contains more Vitamin AVitamin A	+260%
Contains more Vitamin B1Vitamin B1	+170.4%
Contains more Vitamin B6Vitamin B6	+101.2%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	76.2µg	46.8µg	53%
Vitamin B12	1.59µg	0.96µg	26%
Monounsaturated fat	0.466g	10.742g	26%
Fats	1.62g	17.74g	25%
Vitamin D*	183 IU		23%
Vitamin D	4.6µg		23%
Vitamin B6	0.241mg	0.485mg	19%
Choline	78.7mg		14%
Saturated fat	0.42g	3.102g	12%
Vitamin B2	0.226mg	0.103mg	9%
Protein	22.23g	18.42g	8%
Polyunsaturated fat	0.485g	1.753g	8%
Calories	109kcal	239kcal	7%
Iron	0.36mg	0.85mg	6%
Vitamin B3	2.897mg	1.923mg	6%
Phosphorus	248mg	210mg	5%
Potassium	467mg	344mg	4%
Vitamin B1	0.027mg	0.073mg	4%
Vitamin E	0.44mg		3%
Vitamin B5	0.404mg	0.288mg	2%
Folate	10µg	1µg	2%
Cholesterol	61mg	59mg	1%
Calcium	17mg	4mg	1%
Zinc	0.43mg	0.51mg	1%
Sodium	89mg	103mg	1%
Vitamin A	5µg	18µg	1%
Protein per 100 calories	20g	7.7g	N/A
Calories per 10 g protein	49kcal	130kcal	N/A
Weight per 100 calories	92g	42g	N/A
Unsaturated / Saturated Fat ratio	2.3	4	N/A
Magnesium	33mg	33mg	0%
Copper	0.041mg	0.038mg	0%
Manganese	0.013mg	0.015mg	0%
Trans fat	0.025g		N/A
Tryptophan	0.296mg	0.206mg	0%
Threonine	1.014mg	0.808mg	0%
Isoleucine	1.06mg	0.849mg	0%
Leucine	1.835mg	1.497mg	0%
Lysine	2.188mg	1.692mg	0%
Methionine	0.707mg	0.545mg	0%
Phenylalanine	0.935mg	0.719mg	0%
Valine	1.106mg	0.949mg	0%
Histidine	0.502mg	0.542mg	0%
Omega-3 - EPA	0.107g	0.674g	N/A
Omega-3 - DHA	0.238g	0.504g	N/A
Omega-3 - DPA	0.027g	0.114g	N/A
Omega-6 - Eicosadienoic acid	0.005g		N/A