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Rockfish vs. Sheepshead — In-Depth Nutrition Comparison

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How are rockfish and sheepshead different?

  • Rockfish is higher in selenium, vitamin B2, and vitamin B3; however, sheepshead is richer in vitamin B12, phosphorus, vitamin B5, copper, and vitamin B6.
  • Daily need coverage for selenium for rockfish is 45% higher.
  • Rockfish contains 5 times more vitamin B2 than sheepshead. While rockfish contains 0.226mg of vitamin B2, sheepshead contains only 0.05mg.

Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, sheepshead, cooked, dry heat are the varieties used in this article.

Infographic

Rockfish vs Sheepshead 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 11% 45% 25% 41% 17% 150% 9.5% 2.7% 280%
Contains more SeleniumSelenium +48.5%
Contains more CalciumCalcium +117.6%
Contains more IronIron +86.1%
Contains more CopperCopper +197.6%
Contains more ZincZinc +46.5%
Contains more PhosphorusPhosphorus +41.1%
Contains less SodiumSodium -18%
Contains more ManganeseManganese +61.5%
~equal in Magnesium ~35mg
~equal in Potassium ~512mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.7% 8.8% 69% 6.8% 52% 54% 24% 56% 199% 0% 7.5% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 0% 0% 2.5% 12% 34% 52% 81% 288% 0% 13% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +352%
Contains more Vitamin B3Vitamin B3 +60.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B5Vitamin B5 +115.3%
Contains more Vitamin B6Vitamin B6 +45.2%
Contains more Vitamin B12Vitamin B12 +44.7%
Contains more FolateFolate +70%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
26% 69% 3%
Protein: 26.02 g
Fats: 1.63 g
Carbs: 0 g
Water: 69.04 g
Other: 3.31 g
Contains more ProteinProtein +17%
Contains more OtherOther +123.6%
~equal in Fats ~1.63g
~equal in Carbs ~0g
~equal in Water ~69.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 34% 35%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.466 g
Polyunsaturated fat: Poly. Fat 0.485 g
33% 32% 35%
Saturated fat: Sat. Fat 0.36 g
Monounsaturated fat: Mono. Fat 0.35 g
Polyunsaturated fat: Poly. Fat 0.382 g
Contains more Mono. FatMonounsaturated fat +33.1%
Contains more Poly. FatPolyunsaturated fat +27%
Contains less Sat. FatSaturated fat -14.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rockfish Sheepshead DV% diff.
Selenium 76.2µg 51.3µg 45%
Vitamin B12 1.59µg 2.3µg 30%
Vitamin D 183IU 23%
Vitamin D 4.6µg 23%
Phosphorus 248mg 350mg 15%
Vitamin B2 0.226mg 0.05mg 14%
Choline 78.7mg 14%
Vitamin B5 0.404mg 0.87mg 9%
Copper 0.041mg 0.122mg 9%
Vitamin B6 0.241mg 0.35mg 8%
Protein 22.23g 26.02g 8%
Vitamin B3 2.897mg 1.8mg 7%
Iron 0.36mg 0.67mg 4%
Vitamin A 5µg 35µg 3%
Vitamin E 0.44mg 3%
Zinc 0.43mg 0.63mg 2%
Calcium 17mg 37mg 2%
Folate 10µg 17µg 2%
Polyunsaturated fat 0.485g 0.382g 1%
Calories 109kcal 126kcal 1%
Vitamin B1 0.027mg 0.01mg 1%
Sodium 89mg 73mg 1%
Potassium 467mg 512mg 1%
Cholesterol 61mg 64mg 1%
Fats 1.62g 1.63g 0%
Magnesium 33mg 35mg 0%
Manganese 0.013mg 0.021mg 0%
Trans fat 0.025g N/A
Saturated fat 0.42g 0.36g 0%
Monounsaturated fat 0.466g 0.35g 0%
Tryptophan 0.296mg 0.291mg 0%
Threonine 1.014mg 1.141mg 0%
Isoleucine 1.06mg 1.199mg 0%
Leucine 1.835mg 2.115mg 0%
Lysine 2.188mg 2.39mg 0%
Methionine 0.707mg 0.77mg 0%
Phenylalanine 0.935mg 1.016mg 0%
Valine 1.106mg 1.34mg 0%
Histidine 0.502mg 0.766mg 0%
Omega-3 - EPA 0.107g 0.083g N/A
Omega-3 - DHA 0.238g 0.107g N/A
Omega-3 - DPA 0.027g 0.04g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Sheepshead
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
40%
Rockfish
38%
Sheepshead
Minerals Daily Need Coverage Score
64%
Rockfish
61%
Sheepshead

Comparison summary

Which food is lower in Sugar?
Sheepshead
Sheepshead is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sheepshead
Sheepshead contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Sheepshead
Sheepshead is lower in Saturated fat (difference - 0.06g)
Which food is richer in minerals?
Sheepshead
Sheepshead is relatively richer in minerals
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 3mg)
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. Sheepshead - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175145/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.