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Rockfish vs. Shark — In-Depth Nutrition Comparison

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What are the differences between Rockfish and Shark?

  • Rockfish is higher in Selenium, Vitamin B12, Vitamin B2, Potassium, and Phosphorus, yet Shark is higher in Iron, and Vitamin A RAE.
  • Rockfish's daily need coverage for Selenium is 77% more.
  • Rockfish has 3 times more Potassium than Shark. While Rockfish has 467mg of Potassium, Shark has only 155mg.
  • The amount of Saturated Fat in Rockfish is lower.

We used Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, shark, mixed species, cooked, batter-dipped and fried types in this article.

Infographic

Rockfish vs Shark 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.
:
6
Shark
Contains more Phosphorus +27.8%
Contains more Potassium +201.3%
Contains less Sodium -27%
Contains more Selenium +124.1%
Contains more Calcium +194.1%
Contains more Iron +208.3%
Contains more Magnesium +30.3%
Contains more Zinc +11.6%
Contains more Manganese +284.6%
Equal in Copper - 0.042
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 15% 42% 31% 84% 14% 16% 14% 14% 7% 186%
Contains more Phosphorus +27.8%
Contains more Potassium +201.3%
Contains less Sodium -27%
Contains more Selenium +124.1%
Contains more Calcium +194.1%
Contains more Iron +208.3%
Contains more Magnesium +30.3%
Contains more Zinc +11.6%
Contains more Manganese +284.6%
Equal in Copper - 0.042

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.
:
5
Shark
Contains more Vitamin B2 +133%
Contains more Vitamin B12 +31.4%
Contains more Vitamin A +1025%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B5 +53.5%
Contains more Vitamin B6 +24.5%
Contains more Folate +50%
Equal in Vitamin B3 - 2.783
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 11% 0% 0% 0% 18% 23% 53% 38% 70% 12% 152% 0% 0%
Contains more Vitamin B2 +133%
Contains more Vitamin B12 +31.4%
Contains more Vitamin A +1025%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B5 +53.5%
Contains more Vitamin B6 +24.5%
Contains more Folate +50%
Equal in Vitamin B3 - 2.783

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Shark
Contains more Protein +19.4%
Contains more Water +24.3%
Contains more Other +37%
Contains more Fats +753.1%
Contains more Carbs +∞%
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
19% 14% 6% 60%
Protein: 18.62 g
Fats: 13.82 g
Carbs: 6.39 g
Water: 60.09 g
Other: 1.08 g
Contains more Protein +19.4%
Contains more Water +24.3%
Contains more Other +37%
Contains more Fats +753.1%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Shark
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +1173.6%
Contains more Polyunsaturated fat +663.1%
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
25% 46% 29%
Saturated Fat: 3.205 g
Monounsaturated Fat: 5.935 g
Polyunsaturated fat: 3.701 g
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +1173.6%
Contains more Polyunsaturated fat +663.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rockfish Shark Opinion
Net carbs 0g 6.39g Shark
Protein 22.23g 18.62g Rockfish
Fats 1.62g 13.82g Shark
Carbs 0g 6.39g Shark
Calories 109kcal 228kcal Shark
Calcium 17mg 50mg Shark
Iron 0.36mg 1.11mg Shark
Magnesium 33mg 43mg Shark
Phosphorus 248mg 194mg Rockfish
Potassium 467mg 155mg Rockfish
Sodium 89mg 122mg Rockfish
Zinc 0.43mg 0.48mg Shark
Copper 0.041mg 0.042mg Shark
Manganese 0.013mg 0.05mg Shark
Selenium 76.2µg 34µg Rockfish
Vitamin A 16IU 180IU Shark
Vitamin A RAE 5µg 54µg Shark
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.027mg 0.072mg Shark
Vitamin B2 0.226mg 0.097mg Rockfish
Vitamin B3 2.897mg 2.783mg Rockfish
Vitamin B5 0.404mg 0.62mg Shark
Vitamin B6 0.241mg 0.3mg Shark
Folate 10µg 15µg Shark
Vitamin B12 1.59µg 1.21µg Rockfish
Choline 78.7mg Rockfish
Tryptophan 0.296mg 0.212mg Rockfish
Threonine 1.014mg 0.843mg Rockfish
Isoleucine 1.06mg 0.867mg Rockfish
Leucine 1.835mg 1.515mg Rockfish
Lysine 2.188mg 1.634mg Rockfish
Methionine 0.707mg 0.541mg Rockfish
Phenylalanine 0.935mg 0.75mg Rockfish
Valine 1.106mg 0.965mg Rockfish
Histidine 0.502mg 0.538mg Shark
Cholesterol 61mg 59mg Shark
Trans Fat 0.025g Shark
Saturated Fat 0.42g 3.205g Rockfish
Omega-3 - DHA 0.238g 0.431g Shark
Omega-3 - EPA 0.107g 0.258g Shark
Omega-3 - DPA 0.027g 0.089g Shark
Monounsaturated Fat 0.466g 5.935g Shark
Polyunsaturated fat 0.485g 3.701g Shark
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Shark
Low Fats diet ok
Low Carbs diet ok
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
29%
Shark
Minerals Daily Need Coverage Score
64%
Rockfish
42%
Shark

Comparison summary

Which food is lower in Sugar?
Shark
Shark is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Shark
Shark is lower in Cholesterol (difference - 2mg)
Which food is richer in minerals?
Shark
Shark is relatively richer in minerals
Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 2.785g)
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. Shark - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175143/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.