Rockfish vs. Pacific saury — In-Depth Nutrition Comparison

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A recap on differences between rockfish and pacific saury

Rockfish has more selenium and vitamin B6; however, pacific saury is higher in manganese, vitamin B12, vitamin B1, copper, iron, calcium, and vitamin B5.
Rockfish covers your daily selenium needs 109% more than pacific saury.
Pacific saury contains 2 times less vitamin B6 than rockfish. Rockfish contains 0.241mg of vitamin B6, while pacific saury contains 0.138mg.
Rockfish has less cholesterol.

Food varieties used in this article are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, pike, walleye, cooked, dry heat.

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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

Pacific saury

Contains more SeleniumSelenium

+370.4%

Contains more MagnesiumMagnesium	+15.2%
Contains more CalciumCalcium	+729.4%
Contains more IronIron	+363.9%
Contains more CopperCopper	+456.1%
Contains more ZincZinc	+83.7%
Contains less SodiumSodium	-27%
Contains more ManganeseManganese	+7792.3%

~equal in Potassium ~499mg

~equal in Phosphorus ~269mg

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

Pacific saury

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+15.9%
Contains more Vitamin B6Vitamin B6	+74.6%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+380%
Contains more Vitamin B1Vitamin B1	+1055.6%
Contains more Vitamin B5Vitamin B5	+114.1%
Contains more Vitamin B12Vitamin B12	+45.3%
Contains more FolateFolate	+70%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~2.801mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	76.2µg	16.2µg	109%
Manganese	0.013mg	1.026mg	44%
Vitamin B12	1.59µg	2.31µg	30%
Vitamin B1	0.027mg	0.312mg	24%
Vitamin D	183IU		23%
Vitamin D	4.6µg		23%
Copper	0.041mg	0.228mg	21%
Cholesterol	61mg	110mg	16%
Iron	0.36mg	1.67mg	16%
Choline	78.7mg		14%
Calcium	17mg	141mg	12%
Vitamin B5	0.404mg	0.865mg	9%
Vitamin B6	0.241mg	0.138mg	8%
Protein	22.23g	24.54g	5%
Vitamin E	0.44mg		3%
Phosphorus	248mg	269mg	3%
Zinc	0.43mg	0.79mg	3%
Vitamin A	5µg	24µg	2%
Folate	10µg	17µg	2%
Vitamin B2	0.226mg	0.195mg	2%
Polyunsaturated fat	0.485g	0.573g	1%
Calories	109kcal	119kcal	1%
Vitamin B3	2.897mg	2.801mg	1%
Sodium	89mg	65mg	1%
Potassium	467mg	499mg	1%
Magnesium	33mg	38mg	1%
Fats	1.62g	1.56g	0%
Trans fat	0.025g		N/A
Saturated fat	0.42g	0.319g	0%
Monounsaturated fat	0.466g	0.377g	0%
Tryptophan	0.296mg	0.275mg	0%
Threonine	1.014mg	1.076mg	0%
Isoleucine	1.06mg	1.131mg	0%
Leucine	1.835mg	1.994mg	0%
Lysine	2.188mg	2.254mg	0%
Methionine	0.707mg	0.726mg	0%
Phenylalanine	0.935mg	0.958mg	0%
Valine	1.106mg	1.264mg	0%
Histidine	0.502mg	0.722mg	0%
Omega-3 - EPA	0.107g	0.11g	N/A
Omega-3 - DHA	0.238g	0.288g	N/A
Omega-3 - DPA	0.027g	0.049g	N/A
Omega-6 - Eicosadienoic acid	0.005g		N/A