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Rockfish vs. Sunfish — In-Depth Nutrition Comparison

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How are rockfish and sunfish different?

  • Rockfish is higher in selenium, vitamin B2, and vitamin B3; however, sunfish is richer in manganese, copper, vitamin B12, iron, zinc, vitamin B5, and calcium.
  • Daily need coverage for selenium for rockfish is 109% higher.
  • Rockfish contains 3 times more vitamin B2 than sunfish. While rockfish contains 0.226mg of vitamin B2, sunfish contains only 0.085mg.

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

Infographic

Rockfish vs Sunfish 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 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains less SodiumSodium -13.6%
Contains more SeleniumSelenium +370.4%
Contains more MagnesiumMagnesium +15.2%
Contains more CalciumCalcium +505.9%
Contains more IronIron +327.8%
Contains more CopperCopper +839%
Contains more ZincZinc +362.8%
Contains more ManganeseManganese +6800%
~equal in Potassium ~449mg
~equal in Phosphorus ~231mg

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 3.3% 5.7% 0% 0% 23% 20% 27% 52% 32% 289% 0% 13% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +165.9%
Contains more Vitamin B3Vitamin B3 +98.2%
Contains more Vitamin B6Vitamin B6 +74.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +240%
Contains more Vitamin B1Vitamin B1 +240.7%
Contains more Vitamin B5Vitamin B5 +114.1%
Contains more Vitamin B12Vitamin B12 +45.3%
Contains more FolateFolate +70%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rockfish Sunfish DV% diff.
Selenium 76.2µg 16.2µg 109%
Copper 0.041mg 0.385mg 38%
Manganese 0.013mg 0.897mg 38%
Vitamin B12 1.59µg 2.31µg 30%
Vitamin D 183IU 23%
Vitamin D 4.6µg 23%
Iron 0.36mg 1.54mg 15%
Choline 78.7mg 14%
Zinc 0.43mg 1.99mg 14%
Vitamin B2 0.226mg 0.085mg 11%
Vitamin B3 2.897mg 1.462mg 9%
Calcium 17mg 103mg 9%
Vitamin B5 0.404mg 0.865mg 9%
Vitamin B6 0.241mg 0.138mg 8%
Cholesterol 61mg 86mg 8%
Protein 22.23g 24.87g 5%
Vitamin B1 0.027mg 0.092mg 5%
Vitamin E 0.44mg 3%
Phosphorus 248mg 231mg 2%
Folate 10µg 17µg 2%
Polyunsaturated fat 0.485g 0.315g 1%
Vitamin A 5µg 17µg 1%
Monounsaturated fat 0.466g 0.15g 1%
Sodium 89mg 103mg 1%
Potassium 467mg 449mg 1%
Magnesium 33mg 38mg 1%
Vitamin C 0mg 1mg 1%
Fats 1.62g 0.9g 1%
Saturated fat 0.42g 0.178g 1%
Calories 109kcal 114kcal 0%
Trans fat 0.025g N/A
Tryptophan 0.296mg 0.279mg 0%
Threonine 1.014mg 1.09mg 0%
Isoleucine 1.06mg 1.146mg 0%
Leucine 1.835mg 2.022mg 0%
Lysine 2.188mg 2.284mg 0%
Methionine 0.707mg 0.736mg 0%
Phenylalanine 0.935mg 0.971mg 0%
Valine 1.106mg 1.281mg 0%
Histidine 0.502mg 0.732mg 0%
Omega-3 - EPA 0.107g 0.047g N/A
Omega-3 - DHA 0.238g 0.092g N/A
Omega-3 - DPA 0.027g 0.042g N/A
Omega-6 - Eicosadienoic acid 0.005g 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
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more FatsFats +80%
Contains more OtherOther +190.2%
Contains more ProteinProtein +11.9%
~equal in Carbs ~0g
~equal in Water ~73.72g

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
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains more Mono. FatMonounsaturated fat +210.7%
Contains more Poly. FatPolyunsaturated fat +54%
Contains less Sat. FatSaturated fat -57.6%

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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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.