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 for 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rockfish

Whiting

Contains more MagnesiumMagnesium	+22.2%
Contains less SodiumSodium	-32.6%
Contains more SeleniumSelenium	+85.4%

Contains more CalciumCalcium	+264.7%
Contains more IronIron	+16.7%
Contains more ZincZinc	+23.3%
Contains more PhosphorusPhosphorus	+14.9%
Contains more ManganeseManganese	+900%

~equal in Potassium ~434mg

~equal in Copper ~0.04mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rockfish

Whiting

Contains more Vitamin DVitamin D	+155.6%
Contains more Vitamin EVitamin E	+15.8%
Contains more Vitamin B2Vitamin B2	+276.7%
Contains more Vitamin B3Vitamin B3	+73.5%
Contains more Vitamin B5Vitamin B5	+61.6%
Contains more Vitamin B6Vitamin B6	+33.9%

Contains more Vitamin AVitamin A	+660%
Contains more Vitamin B1Vitamin B1	+151.9%
Contains more Vitamin B12Vitamin B12	+63.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+50%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	76.2µg	41.1µg	64%
Vitamin B12	1.59µg	2.6µg	42%
Vitamin D*	183 IU	73 IU	14%
Vitamin D	4.6µg	1.8µg	14%
Vitamin B2	0.226mg	0.06mg	13%
Cholesterol	61mg	84mg	8%
Vitamin B3	2.897mg	1.67mg	8%
Calcium	17mg	62mg	5%
Phosphorus	248mg	285mg	5%
Manganese	0.013mg	0.13mg	5%
Vitamin B6	0.241mg	0.18mg	5%
Vitamin A	5µg	38µg	4%
Protein	22.23g	23.48g	3%
Vitamin B1	0.027mg	0.068mg	3%
Vitamin B5	0.404mg	0.25mg	3%
Sodium	89mg	132mg	2%
Magnesium	33mg	27mg	1%
Potassium	467mg	434mg	1%
Iron	0.36mg	0.42mg	1%
Zinc	0.43mg	0.53mg	1%
Folate	10µg	15µg	1%
Choline	78.7mg	83.3mg	1%
Polyunsaturated fat	0.485g	0.587g	1%
Calories	109kcal	116kcal	0%
Protein per 100 calories	20g	20g	N/A
Calories per 10 g protein	49kcal	49kcal	N/A
Weight per 100 calories	92g	86g	N/A
Fats	1.62g	1.69g	0%
Copper	0.041mg	0.04mg	0%
Vitamin E	0.44mg	0.38mg	0%
Vitamin K	0µg	0.1µg	0%
Trans fat	0.025g		N/A
Saturated fat	0.42g	0.4g	0%
Monounsaturated fat	0.466g	0.445g	0%
Tryptophan	0.296mg	0.263mg	0%
Threonine	1.014mg	1.029mg	0%
Isoleucine	1.06mg	1.082mg	0%
Leucine	1.835mg	1.908mg	0%
Lysine	2.188mg	2.156mg	0%
Methionine	0.707mg	0.695mg	0%
Phenylalanine	0.935mg	0.917mg	0%
Valine	1.106mg	1.21mg	0%
Histidine	0.502mg	0.691mg	0%
Omega-3 (EPA)	0.107g	0.283g	N/A
Omega-3 (DHA)	0.238g	0.235g	N/A
Omega-3 (DPA)	0.027g	0.017g	N/A
Omega-6 (Eicosadienoic acid)	0.005g		N/A