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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.

Infographic

Rockfish vs Whiting 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 Magnesium +22.2%
Contains less Sodium -32.6%
Contains more Selenium +85.4%
Contains more Calcium +264.7%
Contains more Iron +16.7%
Contains more Phosphorus +14.9%
Contains more Zinc +23.3%
Contains more Manganese +900%
Equal in Potassium - 434
Equal in Copper - 0.04
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 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Contains more Magnesium +22.2%
Contains less Sodium -32.6%
Contains more Selenium +85.4%
Contains more Calcium +264.7%
Contains more Iron +16.7%
Contains more Phosphorus +14.9%
Contains more Zinc +23.3%
Contains more 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 more Vitamin E +15.8%
Contains more Vitamin D +155.6%
Contains more Vitamin B2 +276.7%
Contains more Vitamin B3 +73.5%
Contains more Vitamin B5 +61.6%
Contains more Vitamin B6 +33.9%
Contains more Vitamin A +700%
Contains more Vitamin B1 +151.9%
Contains more Folate +50%
Contains more Vitamin B12 +63.5%
Contains more Vitamin K +∞%
Equal in Choline - 83.3
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 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 46% 1%
Contains more Vitamin E +15.8%
Contains more Vitamin D +155.6%
Contains more Vitamin B2 +276.7%
Contains more Vitamin B3 +73.5%
Contains more Vitamin B5 +61.6%
Contains more Vitamin B6 +33.9%
Contains more Vitamin A +700%
Contains more Vitamin B1 +151.9%
Contains more Folate +50%
Contains more Vitamin B12 +63.5%
Contains more Vitamin K +∞%
Equal in Choline - 83.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +1133.3%
Equal in Protein - 23.48
Equal in Fats - 1.69
Equal in Water - 74.71
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more 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 more Polyunsaturated fat +21%
Equal in Saturated Fat - 0.4
Equal in Monounsaturated Fat - 0.445
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
Contains more 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.
Rockfish Whiting
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
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 Rockfish Whiting Opinion
Protein 22.23g 23.48g Whiting
Fats 1.62g 1.69g Whiting
Calories 109kcal 116kcal Whiting
Calcium 17mg 62mg Whiting
Iron 0.36mg 0.42mg Whiting
Magnesium 33mg 27mg Rockfish
Phosphorus 248mg 285mg Whiting
Potassium 467mg 434mg Rockfish
Sodium 89mg 132mg Rockfish
Zinc 0.43mg 0.53mg Whiting
Copper 0.041mg 0.04mg Rockfish
Manganese 0.013mg 0.13mg Whiting
Selenium 76.2µg 41.1µg Rockfish
Vitamin A 16IU 128IU Whiting
Vitamin A RAE 5µg 38µg Whiting
Vitamin E 0.44mg 0.38mg Rockfish
Vitamin D 183IU 73IU Rockfish
Vitamin D 4.6µg 1.8µg Rockfish
Vitamin B1 0.027mg 0.068mg Whiting
Vitamin B2 0.226mg 0.06mg Rockfish
Vitamin B3 2.897mg 1.67mg Rockfish
Vitamin B5 0.404mg 0.25mg Rockfish
Vitamin B6 0.241mg 0.18mg Rockfish
Folate 10µg 15µg Whiting
Vitamin B12 1.59µg 2.6µg Whiting
Choline 78.7mg 83.3mg Whiting
Vitamin K 0µg 0.1µg Whiting
Tryptophan 0.296mg 0.263mg Rockfish
Threonine 1.014mg 1.029mg Whiting
Isoleucine 1.06mg 1.082mg Whiting
Leucine 1.835mg 1.908mg Whiting
Lysine 2.188mg 2.156mg Rockfish
Methionine 0.707mg 0.695mg Rockfish
Phenylalanine 0.935mg 0.917mg Rockfish
Valine 1.106mg 1.21mg Whiting
Histidine 0.502mg 0.691mg Whiting
Cholesterol 61mg 84mg Rockfish
Trans Fat 0.025g Whiting
Saturated Fat 0.42g 0.4g Whiting
Omega-3 - DHA 0.238g 0.235g Rockfish
Omega-3 - EPA 0.107g 0.283g Whiting
Omega-3 - DPA 0.027g 0.017g Rockfish
Monounsaturated Fat 0.466g 0.445g Rockfish
Polyunsaturated fat 0.485g 0.587g Whiting
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Whiting
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
45%
Rockfish
44%
Whiting
Minerals Daily Need Coverage Score
64%
Rockfish
50%
Whiting

Comparison summary

Which food is lower in Saturated Fat?
Whiting
Whiting is lower in Saturated Fat (difference - 0.02g)
Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Rockfish
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.

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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.