Rockfish vs. Whitefish — In-Depth Nutrition Comparison

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The main differences between rockfish and whitefish

Rockfish has more selenium, vitamin B12, and vitamin B2; however, whitefish has more phosphorus, vitamin B1, vitamin B5, vitamin B6, zinc, vitamin B3, and copper.
Daily need coverage for selenium for rockfish is 109% higher.
Whitefish has 2 times less vitamin B12 than rockfish. Rockfish has 1.59µg of vitamin B12, while whitefish has 0.96µg.

Food types used in this article are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, whitefish, mixed species, 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

Whitefish

Contains more PotassiumPotassium	+15%
Contains more SeleniumSelenium	+370.4%

Contains more MagnesiumMagnesium	+27.3%
Contains more CalciumCalcium	+94.1%
Contains more IronIron	+30.6%
Contains more CopperCopper	+124.4%
Contains more ZincZinc	+195.3%
Contains more PhosphorusPhosphorus	+39.5%
Contains less SodiumSodium	-27%
Contains more ManganeseManganese	+561.5%

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

Whitefish

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+46.8%
Contains more Vitamin B12Vitamin B12	+65.6%

Contains more Vitamin AVitamin A	+680%
Contains more Vitamin B1Vitamin B1	+533.3%
Contains more Vitamin B3Vitamin B3	+32.8%
Contains more Vitamin B5Vitamin B5	+114.1%
Contains more Vitamin B6Vitamin B6	+43.6%
Contains more FolateFolate	+70%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	76.2µg	16.2µg	109%
Vitamin B12	1.59µg	0.96µg	26%
Vitamin D*	183 IU		23%
Vitamin D	4.6µg		23%
Polyunsaturated fat	0.485g	2.755g	15%
Phosphorus	248mg	346mg	14%
Choline	78.7mg		14%
Vitamin B1	0.027mg	0.171mg	12%
Fats	1.62g	7.51g	9%
Vitamin B5	0.404mg	0.865mg	9%
Zinc	0.43mg	1.27mg	8%
Vitamin B6	0.241mg	0.346mg	8%
Copper	0.041mg	0.092mg	6%
Vitamin B2	0.226mg	0.154mg	6%
Vitamin B3	2.897mg	3.846mg	6%
Cholesterol	61mg	77mg	5%
Monounsaturated fat	0.466g	2.559g	5%
Protein	22.23g	24.47g	4%
Vitamin A	5µg	39µg	4%
Calories	109kcal	172kcal	3%
Vitamin E	0.44mg		3%
Manganese	0.013mg	0.086mg	3%
Saturated fat	0.42g	1.162g	3%
Magnesium	33mg	42mg	2%
Calcium	17mg	33mg	2%
Potassium	467mg	406mg	2%
Folate	10µg	17µg	2%
Iron	0.36mg	0.47mg	1%
Sodium	89mg	65mg	1%
Protein per 100 calories	20g	14g	N/A
Calories per 10 g protein	49kcal	70kcal	N/A
Weight per 100 calories	92g	58g	N/A
Unsaturated / Saturated Fat ratio	2.3	4.6	N/A
Trans fat	0.025g		N/A
Tryptophan	0.296mg	0.274mg	0%
Threonine	1.014mg	1.073mg	0%
Isoleucine	1.06mg	1.128mg	0%
Leucine	1.835mg	1.989mg	0%
Lysine	2.188mg	2.248mg	0%
Methionine	0.707mg	0.724mg	0%
Phenylalanine	0.935mg	0.955mg	0%
Valine	1.106mg	1.261mg	0%
Histidine	0.502mg	0.721mg	0%
Omega-3 - EPA	0.107g	0.406g	N/A
Omega-3 - DHA	0.238g	1.206g	N/A
Omega-3 - DPA	0.027g	0.209g	N/A
Omega-6 - Eicosadienoic acid	0.005g		N/A