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Rockfish vs. Surimi — In-Depth Nutrition Comparison

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Significant differences between rockfish and surimi

  • The amount of selenium, vitamin B3, vitamin B6, vitamin B2, potassium, and vitamin B5 in rockfish is higher than in surimi.
  • Rockfish covers your daily selenium needs 87% more than surimi.
  • Surimi has 13 times less vitamin B3 than rockfish. Rockfish has 2.897mg of vitamin B3, while surimi has 0.22mg.
  • Surimi contains less cholesterol.
  • Surimi has a higher glycemic index. The glycemic index of surimi is 50, while the glycemic index of rockfish is 0.

Specific food types used in this comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, surimi.

Infographic

Rockfish vs Surimi 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%
Surimi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +88.9%
Contains more PotassiumPotassium +317%
Contains more IronIron +38.5%
Contains more CopperCopper +28.1%
Contains more ZincZinc +30.3%
Contains less SodiumSodium -37.8%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +171.2%
Contains more MagnesiumMagnesium +30.3%
Contains more PhosphorusPhosphorus +13.7%

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%
Surimi
3
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% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +976.2%
Contains more Vitamin B3Vitamin B3 +1216.8%
Contains more Vitamin B5Vitamin B5 +477.1%
Contains more Vitamin B6Vitamin B6 +703.3%
Contains more FolateFolate +400%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +43.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.6µg

All nutrients comparison - raw data values

Nutrient Rockfish Surimi DV% diff.
Selenium 76.2µg 28.1µg 87%
Vitamin D 183IU 23%
Vitamin D 4.6µg 23%
Vitamin B3 2.897mg 0.22mg 17%
Vitamin B2 0.226mg 0.021mg 16%
Vitamin B6 0.241mg 0.03mg 16%
Choline 78.7mg 14%
Protein 22.23g 15.18g 14%
Potassium 467mg 112mg 10%
Cholesterol 61mg 30mg 10%
Vitamin B5 0.404mg 0.07mg 7%
Phosphorus 248mg 282mg 5%
Magnesium 33mg 43mg 2%
Folate 10µg 2µg 2%
Carbs 0g 6.85g 2%
Sodium 89mg 143mg 2%
Vitamin A 5µg 20µg 2%
Saturated fat 0.42g 0.191g 1%
Monounsaturated fat 0.466g 0.149g 1%
Calories 109kcal 99kcal 1%
Vitamin B1 0.027mg 0.02mg 1%
Vitamin E 0.44mg 0.63mg 1%
Zinc 0.43mg 0.33mg 1%
Copper 0.041mg 0.032mg 1%
Iron 0.36mg 0.26mg 1%
Calcium 17mg 9mg 1%
Fats 1.62g 0.9g 1%
Net carbs 0g 6.85g N/A
Manganese 0.013mg 0.011mg 0%
Vitamin B12 1.59µg 1.6µg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.025g N/A
Polyunsaturated fat 0.485g 0.443g 0%
Tryptophan 0.296mg 0.092mg 0%
Threonine 1.014mg 0.734mg 0%
Isoleucine 1.06mg 0.709mg 0%
Leucine 1.835mg 1.202mg 0%
Lysine 2.188mg 1.387mg 0%
Methionine 0.707mg 0.515mg 0%
Phenylalanine 0.935mg 0.595mg 0%
Valine 1.106mg 0.77mg 0%
Histidine 0.502mg 0.35mg 0%
Omega-3 - EPA 0.107g 0.157g N/A
Omega-3 - DHA 0.238g 0.241g N/A
Omega-3 - DPA 0.027g 0.014g 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
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more ProteinProtein +46.4%
Contains more FatsFats +80%
Contains more OtherOther +102.7%
Contains more CarbsCarbs +∞%
~equal in Water ~76.34g

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
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +212.8%
Contains less Sat. FatSaturated fat -54.5%
~equal in Polyunsaturated fat ~0.443g

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.