Rockfish vs. Whiting — In-Depth Nutrition Comparison
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The main differences between Rockfish and Whiting
- Rockfish has more Selenium, Vitamin D, Vitamin B2, and Vitamin B3, however, Whiting has more Vitamin B12, Phosphorus, and Manganese.
- Daily need coverage for Selenium from Rockfish is 64% higher.
- Whiting has 4 times less Vitamin B2 than Rockfish. Rockfish has 0.226mg of Vitamin B2, while Whiting has 0.06mg.
- Rockfish is lower in Cholesterol.
Food types used in this article are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, whiting, 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.
Contains
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Magnesium
+22.2%
Contains
less
Sodium
-32.6%
Contains
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Selenium
+85.4%
Contains
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Calcium
+264.7%
Contains
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Iron
+16.7%
Contains
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Phosphorus
+14.9%
Contains
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Zinc
+23.3%
Contains
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Manganese
+900%
Equal in Potassium - 434
Equal in Copper - 0.04
Contains
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Magnesium
+22.2%
Contains
less
Sodium
-32.6%
Contains
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Selenium
+85.4%
Contains
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Calcium
+264.7%
Contains
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Iron
+16.7%
Contains
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Phosphorus
+14.9%
Contains
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Zinc
+23.3%
Contains
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Manganese
+900%
Equal in Potassium - 434
Equal in Copper - 0.04
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.
:
Contains
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Vitamin E
+15.8%
Contains
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Vitamin D
+155.6%
Contains
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Vitamin B2
+276.7%
Contains
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Vitamin B3
+73.5%
Contains
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Vitamin B5
+61.6%
Contains
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Vitamin B6
+33.9%
Contains
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Vitamin A
+700%
Contains
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Vitamin B1
+151.9%
Contains
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Folate
+50%
Contains
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Vitamin B12
+63.5%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+15.8%
Contains
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Vitamin D
+155.6%
Contains
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Vitamin B2
+276.7%
Contains
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Vitamin B3
+73.5%
Contains
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Vitamin B5
+61.6%
Contains
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Vitamin B6
+33.9%
Contains
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Vitamin A
+700%
Contains
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Vitamin B1
+151.9%
Contains
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Folate
+50%
Contains
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Vitamin B12
+63.5%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+1133.3%
Equal in Protein - 23.48
Equal in Fats - 1.69
Equal in Water - 74.71
Contains
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Other
+1133.3%
Equal in Protein - 23.48
Equal in Fats - 1.69
Equal in Water - 74.71
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+21%
Equal in Saturated Fat - 0.4
Equal in Monounsaturated Fat - 0.445
Contains
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Polyunsaturated fat
+21%
Equal in Saturated Fat - 0.4
Equal in Monounsaturated Fat - 0.445
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 22.23g | 23.48g |
|
| Fats | 1.62g | 1.69g |
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| Calories | 109kcal | 116kcal |
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| Calcium | 17mg | 62mg |
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| Iron | 0.36mg | 0.42mg |
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| Magnesium | 33mg | 27mg |
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| Phosphorus | 248mg | 285mg |
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| Potassium | 467mg | 434mg |
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| Sodium | 89mg | 132mg |
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| Zinc | 0.43mg | 0.53mg |
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| Copper | 0.041mg | 0.04mg |
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| Manganese | 0.013mg | 0.13mg |
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| Selenium | 76.2µg | 41.1µg |
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| Vitamin A | 16IU | 128IU |
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| Vitamin A RAE | 5µg | 38µg |
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| Vitamin E | 0.44mg | 0.38mg |
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| Vitamin D | 183IU | 73IU |
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| Vitamin D | 4.6µg | 1.8µg |
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| Vitamin B1 | 0.027mg | 0.068mg |
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| Vitamin B2 | 0.226mg | 0.06mg |
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| Vitamin B3 | 2.897mg | 1.67mg |
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| Vitamin B5 | 0.404mg | 0.25mg |
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| Vitamin B6 | 0.241mg | 0.18mg |
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| Folate | 10µg | 15µg |
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| Vitamin B12 | 1.59µg | 2.6µg |
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| Vitamin K | 0µg | 0.1µg |
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| Tryptophan | 0.296mg | 0.263mg |
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| Threonine | 1.014mg | 1.029mg |
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| Isoleucine | 1.06mg | 1.082mg |
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| Leucine | 1.835mg | 1.908mg |
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| Lysine | 2.188mg | 2.156mg |
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| Methionine | 0.707mg | 0.695mg |
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| Phenylalanine | 0.935mg | 0.917mg |
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| Valine | 1.106mg | 1.21mg |
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| Histidine | 0.502mg | 0.691mg |
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| Cholesterol | 61mg | 84mg |
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| Trans Fat | 0.025g |
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| Saturated Fat | 0.42g | 0.4g |
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| Omega-3 - DHA | 0.238g | 0.235g |
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| Omega-3 - EPA | 0.107g | 0.283g |
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| Omega-3 - DPA | 0.027g | 0.017g |
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| Monounsaturated Fat | 0.466g | 0.445g |
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| Polyunsaturated fat | 0.485g | 0.587g |
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| Omega-6 - Eicosadienoic acid | 0.005g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
46%
44%
Minerals Daily Need Coverage Score
64%
50%
Comparison summary
Which food is lower in Saturated Fat?
Whiting is lower in Saturated Fat (difference - 0.02g)
Which food contains less Sodium?
Rockfish contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Rockfish is lower in Cholesterol (difference - 23mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.