Rockfish vs. Monkfish — In-Depth Nutrition Comparison
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The main differences between rockfish and monkfish
- Monkfish contains less selenium, vitamin B12, and vitamin B2 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
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 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
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| 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 CholineCholine | +∞% |
| 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 | 4.6µg | 23% | |
| Vitamin D | 183IU | 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% |
| Vitamin B6 | 0.241mg | 0.277mg | 3% |
| Sodium | 89mg | 23mg | 3% |
| Polyunsaturated fat | 0.485g | 3% | |
| Vitamin E | 0.44mg | 3% | |
| Saturated fat | 0.42g | 2% | |
| Vitamin B3 | 2.897mg | 2.558mg | 2% |
| Monounsaturated fat | 0.466g | 1% | |
| Folate | 10µg | 8µg | 1% |
| Calories | 109kcal | 97kcal | 1% |
| Manganese | 0.013mg | 0.031mg | 1% |
| Vitamin A | 5µg | 14µg | 1% |
| Phosphorus | 248mg | 256mg | 1% |
| Zinc | 0.43mg | 0.53mg | 1% |
| Copper | 0.041mg | 0.036mg | 1% |
| Iron | 0.36mg | 0.41mg | 1% |
| Potassium | 467mg | 513mg | 1% |
| Calcium | 17mg | 10mg | 1% |
| Magnesium | 33mg | 27mg | 1% |
| Vitamin C | 0mg | 1mg | 1% |
| Fats | 1.62g | 1.95g | 1% |
| 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 OtherOther | +51% |
| Contains more FatsFats | +20.4% |
~equal in
Carbs
~0g
~equal in
Water
~78.51g
