Rockfish vs. Smoked salmon — In-Depth Nutrition Comparison
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How are Rockfish and Smoked salmon different?
- Rockfish is richer in Selenium, Phosphorus, and Vitamin B2, while Smoked salmon is higher in Vitamin D, Vitamin B12, Copper, Vitamin B3, and Vitamin B5.
- Smoked salmon covers your daily need of Vitamin D 84% more than Rockfish.
- Rockfish contains 3 times more Cholesterol than Smoked salmon. Rockfish contains 61mg of Cholesterol, while Smoked salmon contains 23mg.
Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, salmon, chinook, smoked types were used in this article.
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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 | +83.3% |
| Contains more CalciumCalcium | +54.5% |
| Contains more PotassiumPotassium | +166.9% |
| Contains more ZincZinc | +38.7% |
| Contains more PhosphorusPhosphorus | +51.2% |
| Contains less SodiumSodium | -86.8% |
| Contains more SeleniumSelenium | +135.2% |
| Contains more IronIron | +136.1% |
| Contains more CopperCopper | +461% |
| Contains more ManganeseManganese | +30.8% |
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 B1Vitamin B1 | +17.4% |
| Contains more Vitamin B2Vitamin B2 | +123.8% |
| Contains more FolateFolate | +400% |
| Contains more Vitamin AVitamin A | +443.8% |
| Contains more Vitamin EVitamin E | +206.8% |
| Contains more Vitamin DVitamin D | +271.7% |
| Contains more Vitamin B3Vitamin B3 | +62.9% |
| Contains more Vitamin B5Vitamin B5 | +115.3% |
| Contains more Vitamin B6Vitamin B6 | +15.4% |
| Contains more Vitamin B12Vitamin B12 | +105% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +13.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.23 g
Fats:
1.62 g
Carbs:
0 g
Water:
74.67 g
Other:
1.48 g
Protein:
18.28 g
Fats:
4.32 g
Carbs:
0 g
Water:
72 g
Other:
5.4 g
| Contains more ProteinProtein | +21.6% |
| Contains more FatsFats | +166.7% |
| Contains more OtherOther | +264.9% |
~equal in
Carbs
~0g
~equal in
Water
~72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.42 g
Monounsaturated Fat:
Mono. Fat
0.466 g
Polyunsaturated fat:
Poly. Fat
0.485 g
Saturated Fat:
Sat. Fat
0.929 g
Monounsaturated Fat:
Mono. Fat
2.023 g
Polyunsaturated fat:
Poly. Fat
0.995 g
| Contains less Sat. FatSaturated Fat | -54.8% |
| Contains more Mono. FatMonounsaturated Fat | +334.1% |
| Contains more Poly. FatPolyunsaturated fat | +105.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 109kcal | 117kcal |
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| Protein | 22.23g | 18.28g |
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| Fats | 1.62g | 4.32g |
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| Cholesterol | 61mg | 23mg |
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| Vitamin D | 183IU | 685IU |
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| Magnesium | 33mg | 18mg |
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| Calcium | 17mg | 11mg |
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| Potassium | 467mg | 175mg |
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| Iron | 0.36mg | 0.85mg |
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| Copper | 0.041mg | 0.23mg |
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| Zinc | 0.43mg | 0.31mg |
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| Phosphorus | 248mg | 164mg |
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| Sodium | 89mg | 672mg |
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| Vitamin A | 16IU | 87IU |
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| Vitamin A | 5µg | 26µg |
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| Vitamin E | 0.44mg | 1.35mg |
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| Vitamin D | 4.6µg | 17.1µg |
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| Manganese | 0.013mg | 0.017mg |
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| Selenium | 76.2µg | 32.4µg |
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| Vitamin B1 | 0.027mg | 0.023mg |
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| Vitamin B2 | 0.226mg | 0.101mg |
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| Vitamin B3 | 2.897mg | 4.72mg |
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| Vitamin B5 | 0.404mg | 0.87mg |
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| Vitamin B6 | 0.241mg | 0.278mg |
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| Vitamin B12 | 1.59µg | 3.26µg |
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| Vitamin K | 0µg | 0.1µg |
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| Folate | 10µg | 2µg |
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| Trans Fat | 0.025g |
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| Choline | 78.7mg | 89mg |
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| Saturated Fat | 0.42g | 0.929g |
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| Monounsaturated Fat | 0.466g | 2.023g |
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| Polyunsaturated fat | 0.485g | 0.995g |
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| Tryptophan | 0.296mg | 0.205mg |
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| Threonine | 1.014mg | 0.801mg |
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| Isoleucine | 1.06mg | 0.842mg |
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| Leucine | 1.835mg | 1.486mg |
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| Lysine | 2.188mg | 1.679mg |
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| Methionine | 0.707mg | 0.541mg |
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| Phenylalanine | 0.935mg | 0.714mg |
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| Valine | 1.106mg | 0.942mg |
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| Histidine | 0.502mg | 0.538mg |
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| Omega-3 - EPA | 0.107g | 0.183g |
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| Omega-3 - DHA | 0.238g | 0.267g |
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| Omega-3 - DPA | 0.027g | 0.073g |
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| Omega-6 - Eicosadienoic acid | 0.005g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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
45%
95%
Minerals Daily Need Coverage Score
64%
49%
Comparison summary
Which food is lower in Cholesterol?
Smoked salmon is lower in Cholesterol (difference - 38mg)
Which food is richer in vitamins?
Smoked salmon is relatively richer in vitamins
Which food contains less Sodium?
Rockfish contains less Sodium (difference - 583mg)
Which food is lower in Saturated Fat?
Rockfish is lower in Saturated Fat (difference - 0.509g)
Which food is cheaper?
Rockfish is cheaper (difference - $14)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.