Rockfish vs. Trout — In-Depth Nutrition Comparison

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Important differences between rockfish and trout

Rockfish has more selenium and vitamin B2; however, trout is richer in vitamin B12, vitamin D, vitamin B5, vitamin B3, vitamin E, vitamin B6, and vitamin B1.
Trout's daily need coverage for vitamin B12 is 105% more.
Rockfish contains 3 times more selenium than trout. Rockfish contains 76.2µg of selenium, while trout contains 28.1µg.
Rockfish contains less saturated fat.

The food varieties used in the comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, trout, rainbow, farmed, cooked, dry heat.

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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.

Rockfish

Trout

Contains more SeleniumSelenium

+171.2%

Contains more CalciumCalcium	+76.5%
Contains more CopperCopper	+34.1%
Contains more ZincZinc	+25.6%
Contains less SodiumSodium	-31.5%

~equal in Magnesium ~30mg

~equal in Potassium ~450mg

~equal in Iron ~0.36mg

~equal in Phosphorus ~270mg

~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.

Rockfish

Trout

Contains more Vitamin B2Vitamin B2

+111.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+1900%
Contains more Vitamin EVitamin E	+534.1%
Contains more Vitamin DVitamin D	+313%
Contains more Vitamin B1Vitamin B1	+429.6%
Contains more Vitamin B3Vitamin B3	+129.4%
Contains more Vitamin B5Vitamin B5	+392.6%
Contains more Vitamin B6Vitamin B6	+60.2%
Contains more Vitamin B12Vitamin B12	+158.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+20%

~equal in Choline ~77.6mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.59µg	4.11µg	105%
Selenium	76.2µg	28.1µg	87%
Vitamin D	4.6µg	19µg	72%
Vitamin D	183IU	759IU	72%
Vitamin B5	0.404mg	1.99mg	32%
Vitamin B3	2.897mg	6.646mg	23%
Vitamin E	0.44mg	2.79mg	16%
Vitamin B6	0.241mg	0.386mg	11%
Vitamin A	5µg	100µg	11%
Vitamin B1	0.027mg	0.143mg	10%
Fats	1.62g	7.38g	9%
Polyunsaturated fat	0.485g	1.799g	9%
Vitamin B2	0.226mg	0.107mg	9%
Saturated fat	0.42g	1.651g	6%
Monounsaturated fat	0.466g	2.363g	5%
Protein	22.23g	23.8g	3%
Calories	109kcal	168kcal	3%
Vitamin C	0mg	2.9mg	3%
Phosphorus	248mg	270mg	3%
Cholesterol	61mg	70mg	3%
Copper	0.041mg	0.055mg	2%
Magnesium	33mg	30mg	1%
Zinc	0.43mg	0.54mg	1%
Potassium	467mg	450mg	1%
Calcium	17mg	30mg	1%
Sodium	89mg	61mg	1%
Folate	10µg	12µg	1%
Iron	0.36mg	0.36mg	0%
Manganese	0.013mg	0.013mg	0%
Vitamin K	0µg	0.1µg	0%
Trans fat	0.025g	0.056g	N/A
Choline	78.7mg	77.6mg	0%
Tryptophan	0.296mg	0.279mg	0%
Threonine	1.014mg	1.092mg	0%
Isoleucine	1.06mg	1.148mg	0%
Leucine	1.835mg	2.025mg	0%
Lysine	2.188mg	2.287mg	0%
Methionine	0.707mg	0.738mg	0%
Phenylalanine	0.935mg	0.973mg	0%
Valine	1.106mg	1.283mg	0%
Histidine	0.502mg	0.733mg	0%
Omega-3 - EPA	0.107g	0.259g	N/A
Omega-3 - DHA	0.238g	0.616g	N/A
Omega-3 - DPA	0.027g	0.109g	N/A
Omega-6 - Eicosadienoic acid	0.005g	0.047g	N/A