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  6. Rockfish vs. Smoked salmon

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.

Infographic

Rockfish vs Smoked salmon 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.
Rockfish
Rockfish
7
:
3
Smoked salmon
Smoked salmon
Contains more Calcium +54.5%
Contains more Magnesium +83.3%
Contains more Phosphorus +51.2%
Contains more Potassium +166.9%
Contains less Sodium -86.8%
Contains more Zinc +38.7%
Contains more Selenium +135.2%
Contains more Iron +136.1%
Contains more Copper +461%
Contains more Manganese +30.8%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Contains more Calcium +54.5%
Contains more Magnesium +83.3%
Contains more Phosphorus +51.2%
Contains more Potassium +166.9%
Contains less Sodium -86.8%
Contains more Zinc +38.7%
Contains more Selenium +135.2%
Contains more Iron +136.1%
Contains more Copper +461%
Contains more Manganese +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.
Rockfish
Rockfish
3
:
8
Smoked salmon
Smoked salmon
Contains more Vitamin B1 +17.4%
Contains more Vitamin B2 +123.8%
Contains more Folate +400%
Contains more Vitamin A +443.8%
Contains more Vitamin E +206.8%
Contains more Vitamin D +271.7%
Contains more Vitamin B3 +62.9%
Contains more Vitamin B5 +115.3%
Contains more Vitamin B6 +15.4%
Contains more Vitamin B12 +105%
Contains more Vitamin K +∞%
Rockfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 0%
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Contains more Vitamin B1 +17.4%
Contains more Vitamin B2 +123.8%
Contains more Folate +400%
Contains more Vitamin A +443.8%
Contains more Vitamin E +206.8%
Contains more Vitamin D +271.7%
Contains more Vitamin B3 +62.9%
Contains more Vitamin B5 +115.3%
Contains more Vitamin B6 +15.4%
Contains more Vitamin B12 +105%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rockfish
Rockfish
2
:
2
Smoked salmon
Smoked salmon
Contains more Protein +21.6%
Contains more Fats +166.7%
Contains more Other +264.9%
Equal in Water - 72
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more Protein +21.6%
Contains more Fats +166.7%
Contains more Other +264.9%
Equal in Water - 72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rockfish
Rockfish
1
:
2
Smoked salmon
Smoked salmon
Contains less Saturated Fat -54.8%
Contains more Monounsaturated Fat +334.1%
Contains more Polyunsaturated fat +105.2%
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains less Saturated Fat -54.8%
Contains more Monounsaturated Fat +334.1%
Contains more Polyunsaturated 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.
Rockfish Smoked salmon
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rockfish Smoked salmon Opinion
Protein 22.23g 18.28g Rockfish
Fats 1.62g 4.32g Smoked salmon
Calories 109kcal 117kcal Smoked salmon
Calcium 17mg 11mg Rockfish
Iron 0.36mg 0.85mg Smoked salmon
Magnesium 33mg 18mg Rockfish
Phosphorus 248mg 164mg Rockfish
Potassium 467mg 175mg Rockfish
Sodium 89mg 672mg Rockfish
Zinc 0.43mg 0.31mg Rockfish
Copper 0.041mg 0.23mg Smoked salmon
Manganese 0.013mg 0.017mg Smoked salmon
Selenium 76.2µg 32.4µg Rockfish
Vitamin A 16IU 87IU Smoked salmon
Vitamin A RAE 5µg 26µg Smoked salmon
Vitamin E 0.44mg 1.35mg Smoked salmon
Vitamin D 183IU 685IU Smoked salmon
Vitamin D 4.6µg 17.1µg Smoked salmon
Vitamin B1 0.027mg 0.023mg Rockfish
Vitamin B2 0.226mg 0.101mg Rockfish
Vitamin B3 2.897mg 4.72mg Smoked salmon
Vitamin B5 0.404mg 0.87mg Smoked salmon
Vitamin B6 0.241mg 0.278mg Smoked salmon
Folate 10µg 2µg Rockfish
Vitamin B12 1.59µg 3.26µg Smoked salmon
Vitamin K 0µg 0.1µg Smoked salmon
Tryptophan 0.296mg 0.205mg Rockfish
Threonine 1.014mg 0.801mg Rockfish
Isoleucine 1.06mg 0.842mg Rockfish
Leucine 1.835mg 1.486mg Rockfish
Lysine 2.188mg 1.679mg Rockfish
Methionine 0.707mg 0.541mg Rockfish
Phenylalanine 0.935mg 0.714mg Rockfish
Valine 1.106mg 0.942mg Rockfish
Histidine 0.502mg 0.538mg Smoked salmon
Cholesterol 61mg 23mg Smoked salmon
Trans Fat 0.025g Smoked salmon
Saturated Fat 0.42g 0.929g Rockfish
Omega-3 - DHA 0.238g 0.267g Smoked salmon
Omega-3 - EPA 0.107g 0.183g Smoked salmon
Omega-3 - DPA 0.027g 0.073g Smoked salmon
Monounsaturated Fat 0.466g 2.023g Smoked salmon
Polyunsaturated fat 0.485g 0.995g Smoked salmon
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Smoked salmon
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
46%
Rockfish
99%
Smoked salmon
Minerals Daily Need Coverage Score
64%
Rockfish
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 38mg)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 583mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 0.509g)
Which food is cheaper?
Rockfish
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.

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.