Rockfish vs. Monkfish — In-Depth Nutrition Comparison
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The main differences between rockfish and monkfish
- Monkfish contains less selenium, vitamin B12, vitamin B2, and protein than rockfish.
- Daily need coverage for selenium for rockfish is 53% higher.
- Monkfish has 3 times less vitamin B2 than rockfish. Rockfish has 0.226mg of vitamin B2, while monkfish has 0.073mg.
- Monkfish is lower in cholesterol.
Food types used in this article are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, monkfish, cooked, dry heat.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more CalciumCalcium | +70% |
| Contains more CopperCopper | +13.9% |
| Contains more SeleniumSelenium | +62.8% |
| Contains more IronIron | +13.9% |
| Contains more ZincZinc | +23.3% |
| Contains less SodiumSodium | -74.2% |
| Contains more ManganeseManganese | +138.5% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +209.6% |
| Contains more Vitamin B3Vitamin B3 | +13.3% |
| Contains more Vitamin B5Vitamin B5 | +133.5% |
| Contains more Vitamin B12Vitamin B12 | +52.9% |
| Contains more FolateFolate | +25% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +180% |
| Contains more Vitamin B6Vitamin B6 | +14.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 76.2µg | 46.8µg | 53% |
| Vitamin D* | 183 IU | 23% | |
| Vitamin D | 4.6µg | 23% | |
| Vitamin B12 | 1.59µg | 1.04µg | 23% |
| Choline | 78.7mg | 14% | |
| Vitamin B2 | 0.226mg | 0.073mg | 12% |
| Cholesterol | 61mg | 32mg | 10% |
| Protein | 22.23g | 18.56g | 7% |
| Vitamin B5 | 0.404mg | 0.173mg | 5% |
| Sodium | 89mg | 23mg | 3% |
| Vitamin E | 0.44mg | 3% | |
| Vitamin B6 | 0.241mg | 0.277mg | 3% |
| Polyunsaturated fat | 0.485g | 3% | |
| Vitamin B3 | 2.897mg | 2.558mg | 2% |
| Saturated fat | 0.42g | 2% | |
| Calories | 109kcal | 97kcal | 1% |
| Fats | 1.62g | 1.95g | 1% |
| Vitamin C | 0mg | 1mg | 1% |
| Magnesium | 33mg | 27mg | 1% |
| Calcium | 17mg | 10mg | 1% |
| Potassium | 467mg | 513mg | 1% |
| Iron | 0.36mg | 0.41mg | 1% |
| Copper | 0.041mg | 0.036mg | 1% |
| Zinc | 0.43mg | 0.53mg | 1% |
| Phosphorus | 248mg | 256mg | 1% |
| Vitamin A | 5µg | 14µg | 1% |
| Manganese | 0.013mg | 0.031mg | 1% |
| Folate | 10µg | 8µg | 1% |
| Monounsaturated fat | 0.466g | 1% | |
| Protein per 100 calories | 20g | 19g | N/A |
| Calories per 10 g protein | 49kcal | 52kcal | N/A |
| Weight per 100 calories | 92g | 103g | N/A |
| Vitamin B1 | 0.027mg | 0.029mg | 0% |
| Trans fat | 0.025g | N/A | |
| Tryptophan | 0.296mg | 0.208mg | 0% |
| Threonine | 1.014mg | 0.814mg | 0% |
| Isoleucine | 1.06mg | 0.855mg | 0% |
| Leucine | 1.835mg | 1.509mg | 0% |
| Lysine | 2.188mg | 1.705mg | 0% |
| Methionine | 0.707mg | 0.549mg | 0% |
| Phenylalanine | 0.935mg | 0.725mg | 0% |
| Valine | 1.106mg | 0.956mg | 0% |
| Histidine | 0.502mg | 0.547mg | 0% |
| Omega-3 (EPA) | 0.107g | N/A | |
| Omega-3 (DHA) | 0.238g | N/A | |
| Omega-3 (DPA) | 0.027g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.005g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +19.8% |
| Contains more FatsFats | +20.4% |
~equal in
Carbs
~0g
~equal in
Water
~78.51g
