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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.

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

Infographic

Rockfish vs Surimi 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.
Contains more Calcium +88.9%
Contains more Iron +38.5%
Contains more Potassium +317%
Contains less Sodium -37.8%
Contains more Zinc +30.3%
Contains more Copper +28.1%
Contains more Manganese +18.2%
Contains more Selenium +171.2%
Contains more Magnesium +30.3%
Contains more Phosphorus +13.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 10% 31% 121% 10% 19% 10% 11% 2% 154%
Contains more Calcium +88.9%
Contains more Iron +38.5%
Contains more Potassium +317%
Contains less Sodium -37.8%
Contains more Zinc +30.3%
Contains more Copper +28.1%
Contains more Manganese +18.2%
Contains more Selenium +171.2%
Contains more Magnesium +30.3%
Contains more Phosphorus +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.
:
4
Surimi
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +976.2%
Contains more Vitamin B3 +1216.8%
Contains more Vitamin B5 +477.1%
Contains more Vitamin B6 +703.3%
Contains more Folate +400%
Contains more Vitamin A +318.8%
Contains more Vitamin E +43.2%
Contains more Vitamin K +∞%
Equal in Vitamin B12 - 1.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 43% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 0% 1%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +976.2%
Contains more Vitamin B3 +1216.8%
Contains more Vitamin B5 +477.1%
Contains more Vitamin B6 +703.3%
Contains more Folate +400%
Contains more Vitamin A +318.8%
Contains more Vitamin E +43.2%
Contains more Vitamin K +∞%
Equal in Vitamin B12 - 1.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +46.4%
Contains more Fats +80%
Contains more Other +102.7%
Contains more Carbs +∞%
Equal in Water - 76.34
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
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 Protein +46.4%
Contains more Fats +80%
Contains more Other +102.7%
Contains more Carbs +∞%
Equal in Water - 76.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +212.8%
Contains less Saturated Fat -54.5%
Equal in Polyunsaturated fat - 0.443
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
24% 19% 57%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.149 g
Polyunsaturated fat: 0.443 g
Contains more Monounsaturated Fat +212.8%
Contains less Saturated Fat -54.5%
Equal in Polyunsaturated fat - 0.443

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rockfish Surimi Opinion
Net carbs 0g 6.85g Surimi
Protein 22.23g 15.18g Rockfish
Fats 1.62g 0.9g Rockfish
Carbs 0g 6.85g Surimi
Calories 109kcal 99kcal Rockfish
Calcium 17mg 9mg Rockfish
Iron 0.36mg 0.26mg Rockfish
Magnesium 33mg 43mg Surimi
Phosphorus 248mg 282mg Surimi
Potassium 467mg 112mg Rockfish
Sodium 89mg 143mg Rockfish
Zinc 0.43mg 0.33mg Rockfish
Copper 0.041mg 0.032mg Rockfish
Manganese 0.013mg 0.011mg Rockfish
Selenium 76.2µg 28.1µg Rockfish
Vitamin A 16IU 67IU Surimi
Vitamin A RAE 5µg 20µg Surimi
Vitamin E 0.44mg 0.63mg Surimi
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.027mg 0.02mg Rockfish
Vitamin B2 0.226mg 0.021mg Rockfish
Vitamin B3 2.897mg 0.22mg Rockfish
Vitamin B5 0.404mg 0.07mg Rockfish
Vitamin B6 0.241mg 0.03mg Rockfish
Folate 10µg 2µg Rockfish
Vitamin B12 1.59µg 1.6µg Surimi
Choline 78.7mg Rockfish
Vitamin K 0µg 0.1µg Surimi
Tryptophan 0.296mg 0.092mg Rockfish
Threonine 1.014mg 0.734mg Rockfish
Isoleucine 1.06mg 0.709mg Rockfish
Leucine 1.835mg 1.202mg Rockfish
Lysine 2.188mg 1.387mg Rockfish
Methionine 0.707mg 0.515mg Rockfish
Phenylalanine 0.935mg 0.595mg Rockfish
Valine 1.106mg 0.77mg Rockfish
Histidine 0.502mg 0.35mg Rockfish
Cholesterol 61mg 30mg Surimi
Trans Fat 0.025g Surimi
Saturated Fat 0.42g 0.191g Surimi
Omega-3 - DHA 0.238g 0.241g Surimi
Omega-3 - EPA 0.107g 0.157g Surimi
Omega-3 - DPA 0.027g 0.014g Rockfish
Monounsaturated Fat 0.466g 0.149g Rockfish
Polyunsaturated fat 0.485g 0.443g Rockfish
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Surimi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
45%
Rockfish
19%
Surimi
Minerals Daily Need Coverage Score
64%
Rockfish
37%
Surimi

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 31mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 0.229g)
Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Rockfish
Rockfish is lower in glycemic index (difference - 50)
Which food is cheaper?
Rockfish
Rockfish is cheaper (difference - $4)
Which food is richer in minerals?
Rockfish
Rockfish is relatively richer in minerals
Which food is richer in vitamins?
Rockfish
Rockfish is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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.