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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 from 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

Rockfish vs Monkfish 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 +70%
Contains more Magnesium +22.2%
Contains more Copper +13.9%
Contains more Selenium +62.8%
Contains more Iron +13.9%
Contains less Sodium -74.2%
Contains more Zinc +23.3%
Contains more Manganese +138.5%
Equal in Phosphorus - 256
Equal in Potassium - 513
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 3% 16% 20% 110% 46% 3% 15% 12% 5% 256%
Contains more Calcium +70%
Contains more Magnesium +22.2%
Contains more Copper +13.9%
Contains more Selenium +62.8%
Contains more Iron +13.9%
Contains less Sodium -74.2%
Contains more Zinc +23.3%
Contains more Manganese +138.5%
Equal in Phosphorus - 256
Equal in Potassium - 513

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 +209.6%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +133.5%
Contains more Folate +25%
Contains more Vitamin B12 +52.9%
Contains more Vitamin A +187.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +14.9%
Equal in Vitamin B1 - 0.029
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 3% 0% 0% 4% 8% 17% 48% 11% 64% 6% 130% 0% 0%
Contains more Vitamin B2 +209.6%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +133.5%
Contains more Folate +25%
Contains more Vitamin B12 +52.9%
Contains more Vitamin A +187.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +14.9%
Equal in Vitamin B1 - 0.029

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +19.8%
Contains more Other +51%
Contains more Fats +20.4%
Equal in Water - 78.51
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 g
Contains more Protein +19.8%
Contains more Other +51%
Contains more Fats +20.4%
Equal in Water - 78.51

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rockfish Monkfish Opinion
Protein 22.23g 18.56g Rockfish
Fats 1.62g 1.95g Monkfish
Calories 109kcal 97kcal Rockfish
Calcium 17mg 10mg Rockfish
Iron 0.36mg 0.41mg Monkfish
Magnesium 33mg 27mg Rockfish
Phosphorus 248mg 256mg Monkfish
Potassium 467mg 513mg Monkfish
Sodium 89mg 23mg Monkfish
Zinc 0.43mg 0.53mg Monkfish
Copper 0.041mg 0.036mg Rockfish
Manganese 0.013mg 0.031mg Monkfish
Selenium 76.2µg 46.8µg Rockfish
Vitamin A 16IU 46IU Monkfish
Vitamin A RAE 5µg 14µg Monkfish
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin C 0mg 1mg Monkfish
Vitamin B1 0.027mg 0.029mg Monkfish
Vitamin B2 0.226mg 0.073mg Rockfish
Vitamin B3 2.897mg 2.558mg Rockfish
Vitamin B5 0.404mg 0.173mg Rockfish
Vitamin B6 0.241mg 0.277mg Monkfish
Folate 10µg 8µg Rockfish
Vitamin B12 1.59µg 1.04µg Rockfish
Choline 78.7mg Rockfish
Tryptophan 0.296mg 0.208mg Rockfish
Threonine 1.014mg 0.814mg Rockfish
Isoleucine 1.06mg 0.855mg Rockfish
Leucine 1.835mg 1.509mg Rockfish
Lysine 2.188mg 1.705mg Rockfish
Methionine 0.707mg 0.549mg Rockfish
Phenylalanine 0.935mg 0.725mg Rockfish
Valine 1.106mg 0.956mg Rockfish
Histidine 0.502mg 0.547mg Monkfish
Cholesterol 61mg 32mg Monkfish
Trans Fat 0.025g Monkfish
Saturated Fat 0.42g Monkfish
Omega-3 - DHA 0.238g Rockfish
Omega-3 - EPA 0.107g Rockfish
Omega-3 - DPA 0.027g Rockfish
Monounsaturated Fat 0.466g Rockfish
Polyunsaturated fat 0.485g 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 Monkfish
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
22%
Monkfish
Minerals Daily Need Coverage Score
64%
Rockfish
48%
Monkfish

Comparison summary

Which food is richer in vitamins?
Rockfish
Rockfish is relatively richer in vitamins
Which food is lower in Sugar?
Monkfish
Monkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Monkfish
Monkfish contains less Sodium (difference - 66mg)
Which food is lower in Cholesterol?
Monkfish
Monkfish is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Monkfish
Monkfish is lower in Saturated Fat (difference - 0.42g)
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 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. Monkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/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.