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Rockfish vs. Steelhead trout — In-Depth Nutrition Comparison

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Important differences between rockfish and steelhead trout

  • Rockfish has more selenium; however, steelhead trout is richer in vitamin B12, vitamin D, vitamin E, monounsaturated fat, and polyunsaturated fat.
  • Steelhead trout's daily need coverage for vitamin B12 is 175% more.
  • Rockfish contains 3 times more selenium than steelhead trout. Rockfish contains 76.2µg of selenium, while steelhead trout contains 26µg.
  • Rockfish contains less saturated fat.

The food varieties used in the comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Steelhead trout, boiled, canned (Alaska Native).

Infographic

Rockfish vs Steelhead trout 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 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
Contains more MagnesiumMagnesium +32%
Contains more PotassiumPotassium +27.9%
Contains less SodiumSodium -24.6%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +193.1%
Contains more CalciumCalcium +76.5%
Contains more IronIron +77.8%
Contains more CopperCopper +41.5%
Contains more ZincZinc +32.6%
~equal in Phosphorus ~249mg

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% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +388.6%
Contains more Vitamin DVitamin D +228.3%
Contains more Vitamin B12Vitamin B12 +264.2%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Rockfish Steelhead trout DV% diff.
Vitamin B12 1.59µg 5.79µg 175%
Selenium 76.2µg 26µg 91%
Vitamin D 183IU 604IU 53%
Vitamin D 4.6µg 15.1µg 53%
Vitamin B6 0.241mg 19%
Vitamin B3 2.897mg 18%
Vitamin B2 0.226mg 17%
Choline 78.7mg 14%
Vitamin E 0.44mg 2.15mg 11%
Fats 1.62g 8.26g 10%
Vitamin B5 0.404mg 8%
Polyunsaturated fat 0.485g 1.225g 5%
Saturated fat 0.42g 1.53g 5%
Monounsaturated fat 0.466g 2.223g 4%
Iron 0.36mg 0.64mg 4%
Folate 10µg 3%
Calories 109kcal 159kcal 3%
Potassium 467mg 365mg 3%
Vitamin B1 0.027mg 2%
Vitamin A 5µg 20µg 2%
Protein 22.23g 21.11g 2%
Copper 0.041mg 0.058mg 2%
Magnesium 33mg 25mg 2%
Sodium 89mg 118mg 1%
Zinc 0.43mg 0.57mg 1%
Calcium 17mg 30mg 1%
Cholesterol 61mg 59mg 1%
Phosphorus 248mg 249mg 0%
Manganese 0.013mg 0.011mg 0%
Trans fat 0.025g N/A
Tryptophan 0.296mg 0%
Threonine 1.014mg 0%
Isoleucine 1.06mg 0%
Leucine 1.835mg 0%
Lysine 2.188mg 0%
Methionine 0.707mg 0%
Phenylalanine 0.935mg 0%
Valine 1.106mg 0%
Histidine 0.502mg 0%
Omega-3 - EPA 0.107g 0.376g N/A
Omega-3 - DHA 0.238g 0.54g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.027g 0.13g N/A
Omega-6 - Eicosadienoic acid 0.005g 0.014g N/A

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
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
Contains more OtherOther +3600%
Contains more FatsFats +409.9%
~equal in Protein ~21.11g
~equal in Carbs ~0g
~equal in Water ~70.59g

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
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 g
Contains less Sat. FatSaturated fat -72.5%
Contains more Mono. FatMonounsaturated fat +377%
Contains more Poly. FatPolyunsaturated fat +152.6%

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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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.