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Rockfish vs. Sockeye salmon — In-Depth Nutrition Comparison

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What are the differences between rockfish and sockeye salmon?

  • Rockfish is higher in selenium, yet sockeye salmon is higher in vitamin B12, vitamin D, vitamin B3, vitamin B6, vitamin B5, vitamin B1, phosphorus, choline, and vitamin A.
  • Sockeye salmon's daily need coverage for vitamin B12 is 120% more.
  • Rockfish has 2 times more selenium than sockeye salmon. While rockfish has 76.2µg of selenium, sockeye salmon has only 35.5µg.

We used Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, salmon, sockeye, cooked, dry heat types in this article.

Infographic

Rockfish vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +54.5%
Contains more SeleniumSelenium +114.6%
Contains more IronIron +44.4%
Contains more CopperCopper +85.4%
Contains more ZincZinc +27.9%
Contains more PhosphorusPhosphorus +23%
~equal in Magnesium ~36mg
~equal in Potassium ~436mg
~equal in Sodium ~92mg
~equal in Manganese ~0.013mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more FolateFolate +42.9%
Contains more Vitamin AVitamin A +1060%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin DVitamin D +263%
Contains more Vitamin B1Vitamin B1 +481.5%
Contains more Vitamin B3Vitamin B3 +249.4%
Contains more Vitamin B5Vitamin B5 +215.3%
Contains more Vitamin B6Vitamin B6 +243.2%
Contains more Vitamin B12Vitamin B12 +181.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +43.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.246mg

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% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more OtherOther +138.7%
Contains more ProteinProtein +19.1%
Contains more FatsFats +243.8%
~equal in Carbs ~0g
~equal in Water ~67.33g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -56.7%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +173.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rockfish Sockeye salmon DV% diff.
Vitamin B12 1.59µg 4.47µg 120%
Selenium 76.2µg 35.5µg 74%
Vitamin D 4.6µg 16.7µg 61%
Vitamin D 183IU 670IU 61%
Vitamin B3 2.897mg 10.123mg 45%
Vitamin B6 0.241mg 0.827mg 45%
Vitamin B5 0.404mg 1.274mg 17%
Vitamin B1 0.027mg 0.157mg 11%
Protein 22.23g 26.48g 9%
Phosphorus 248mg 305mg 8%
Choline 78.7mg 112.6mg 6%
Vitamin A 5µg 58µg 6%
Polyunsaturated fat 0.485g 1.327g 6%
Fats 1.62g 5.57g 6%
Vitamin E 0.44mg 0.99mg 4%
Copper 0.041mg 0.076mg 4%
Monounsaturated fat 0.466g 1.864g 3%
Saturated fat 0.42g 0.969g 2%
Calories 109kcal 156kcal 2%
Vitamin B2 0.226mg 0.246mg 2%
Iron 0.36mg 0.52mg 2%
Zinc 0.43mg 0.55mg 1%
Folate 10µg 7µg 1%
Potassium 467mg 436mg 1%
Calcium 17mg 11mg 1%
Magnesium 33mg 36mg 1%
Cholesterol 61mg 61mg 0%
Sodium 89mg 92mg 0%
Manganese 0.013mg 0.013mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.025g 0.023g N/A
Tryptophan 0.296mg 0.335mg 0%
Threonine 1.014mg 1.247mg 0%
Isoleucine 1.06mg 1.274mg 0%
Leucine 1.835mg 2.185mg 0%
Lysine 2.188mg 2.574mg 0%
Methionine 0.707mg 0.858mg 0%
Phenylalanine 0.935mg 1.086mg 0%
Valine 1.106mg 1.461mg 0%
Histidine 0.502mg 0.711mg 0%
Omega-3 - EPA 0.107g 0.299g N/A
Omega-3 - DHA 0.238g 0.56g N/A
Omega-3 - DPA 0.027g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.005g 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Sockeye salmon
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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
64%
Rockfish
47%
Sockeye salmon

Comparison summary

Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Rockfish
Rockfish is lower in Saturated fat (difference - 0.549g)
Which food is cheaper?
Rockfish
Rockfish is cheaper (difference - $13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (61 mg)
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)

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.