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Rockfish vs. Lingcod — In-Depth Nutrition Comparison

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Significant differences between Rockfish and Lingcod

  • Rockfish has more Selenium, and Vitamin B2, however, Lingcod is richer in Vitamin B12, Vitamin B5, and Vitamin B6.
  • Lingcod covers your daily Vitamin B12 needs 107% more than Rockfish.
  • Lingcod has 2 times less Selenium than Rockfish. Rockfish has 76.2µg of Selenium, while Lingcod has 46.8µg.

Specific food types used in this comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, lingcod, cooked, dry heat.

Infographic

Rockfish vs Lingcod 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 Copper +17.1%
Contains more Selenium +62.8%
Contains more Iron +13.9%
Contains more Potassium +19.9%
Contains less Sodium -14.6%
Contains more Zinc +34.9%
Contains more Manganese +100%
Equal in Calcium - 18
Equal in Magnesium - 33
Equal in Phosphorus - 258
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 16% 24% 111% 50% 10% 16% 12% 4% 256%
Contains more Copper +17.1%
Contains more Selenium +62.8%
Contains more Iron +13.9%
Contains more Potassium +19.9%
Contains less Sodium -14.6%
Contains more Zinc +34.9%
Contains more Manganese +100%
Equal in Calcium - 18
Equal in Magnesium - 33
Equal in Phosphorus - 258

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 +62.6%
Contains more Vitamin B3 +25.2%
Contains more Vitamin A +262.5%
Contains more Vitamin B1 +29.6%
Contains more Vitamin B5 +114.1%
Contains more Vitamin B6 +43.6%
Contains more Vitamin B12 +161%
Equal in Folate - 10
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 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 4% 0% 0% 0% 9% 33% 44% 52% 80% 8% 519% 0% 0%
Contains more Vitamin B2 +62.6%
Contains more Vitamin B3 +25.2%
Contains more Vitamin A +262.5%
Contains more Vitamin B1 +29.6%
Contains more Vitamin B5 +114.1%
Contains more Vitamin B6 +43.6%
Contains more Vitamin B12 +161%
Equal in Folate - 10

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +19.1%
Contains more Other +362.5%
Equal in Protein - 22.64
Equal in Water - 75.68
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
23% 76%
Protein: 22.64 g
Fats: 1.36 g
Carbs: 0 g
Water: 75.68 g
Other: 0.32 g
Contains more Fats +19.1%
Contains more Other +362.5%
Equal in Protein - 22.64
Equal in Water - 75.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +26.6%
Contains less Saturated Fat -39.3%
Equal in Monounsaturated Fat - 0.447
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
24% 41% 35%
Saturated Fat: 0.255 g
Monounsaturated Fat: 0.447 g
Polyunsaturated fat: 0.383 g
Contains more Polyunsaturated fat +26.6%
Contains less Saturated Fat -39.3%
Equal in Monounsaturated Fat - 0.447

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rockfish Lingcod Opinion
Protein 22.23g 22.64g Lingcod
Fats 1.62g 1.36g Rockfish
Calories 109kcal 109kcal
Calcium 17mg 18mg Lingcod
Iron 0.36mg 0.41mg Lingcod
Magnesium 33mg 33mg
Phosphorus 248mg 258mg Lingcod
Potassium 467mg 560mg Lingcod
Sodium 89mg 76mg Lingcod
Zinc 0.43mg 0.58mg Lingcod
Copper 0.041mg 0.035mg Rockfish
Manganese 0.013mg 0.026mg Lingcod
Selenium 76.2µg 46.8µg Rockfish
Vitamin A 16IU 58IU Lingcod
Vitamin A RAE 5µg 17µg Lingcod
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.027mg 0.035mg Lingcod
Vitamin B2 0.226mg 0.139mg Rockfish
Vitamin B3 2.897mg 2.314mg Rockfish
Vitamin B5 0.404mg 0.865mg Lingcod
Vitamin B6 0.241mg 0.346mg Lingcod
Folate 10µg 10µg
Vitamin B12 1.59µg 4.15µg Lingcod
Choline 78.7mg Rockfish
Tryptophan 0.296mg 0.254mg Rockfish
Threonine 1.014mg 0.993mg Rockfish
Isoleucine 1.06mg 1.043mg Rockfish
Leucine 1.835mg 1.84mg Lingcod
Lysine 2.188mg 2.079mg Rockfish
Methionine 0.707mg 0.67mg Rockfish
Phenylalanine 0.935mg 0.884mg Rockfish
Valine 1.106mg 1.166mg Lingcod
Histidine 0.502mg 0.667mg Lingcod
Cholesterol 61mg 67mg Rockfish
Trans Fat 0.025g Lingcod
Saturated Fat 0.42g 0.255g Lingcod
Omega-3 - DHA 0.238g 0.13g Rockfish
Omega-3 - EPA 0.107g 0.133g Lingcod
Omega-3 - DPA 0.027g 0.018g Rockfish
Monounsaturated Fat 0.466g 0.447g Rockfish
Polyunsaturated fat 0.485g 0.383g Rockfish
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Lingcod
Low Fats diet ok
Low Carbs diet Equal
Low Calories 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
57%
Lingcod
Minerals Daily Need Coverage Score
64%
Rockfish
50%
Lingcod

Comparison summary

Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Lingcod
Lingcod is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lingcod
Lingcod contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Lingcod
Lingcod is lower in Saturated Fat (difference - 0.165g)
Which food is richer in minerals?
Lingcod
Lingcod is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Lingcod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174235/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.