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Rockfish vs. Wolffish — In-Depth Nutrition Comparison

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A recap on differences between Rockfish and Wolffish

  • Rockfish has more Selenium, and Vitamin B2, however, Wolffish is higher in Vitamin B12, Vitamin B6, Vitamin B1, Vitamin A RAE, Zinc, Vitamin B5, and Polyunsaturated fat.
  • Rockfish covers your daily Selenium needs 53% more than Wolffish.
  • Wolffish contains 2 times less Vitamin B2 than Rockfish. Rockfish contains 0.226mg of Vitamin B2, while Wolffish contains 0.097mg.

Food varieties used in this article are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, wolffish, Atlantic, cooked, dry heat.

Infographic

Rockfish vs Wolffish 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 Calcium +112.5%
Contains more Iron +200%
Contains more Potassium +21.3%
Contains less Sodium -18.3%
Contains more Copper +10.8%
Contains more Selenium +62.8%
Contains more Magnesium +15.2%
Contains more Zinc +132.6%
Contains more Manganese +46.2%
Equal in Phosphorus - 256
Equal in Copper - 0.037
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 3% 5% 28% 110% 34% 15% 28% 13% 3% 256%
Contains more Calcium +112.5%
Contains more Iron +200%
Contains more Potassium +21.3%
Contains less Sodium -18.3%
Contains more Copper +10.8%
Contains more Selenium +62.8%
Contains more Magnesium +15.2%
Contains more Zinc +132.6%
Contains more Manganese +46.2%
Equal in Phosphorus - 256
Equal in Copper - 0.037

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 B2 +133%
Contains more Vitamin B3 +11.5%
Contains more Folate +66.7%
Contains more Vitamin A +2606.3%
Contains more Vitamin B1 +670.4%
Contains more Vitamin B5 +62.9%
Contains more Vitamin B6 +91.7%
Contains more Vitamin B12 +47.8%
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 26% 0% 0% 0% 53% 23% 49% 40% 107% 5% 294% 0% 0%
Contains more Vitamin B2 +133%
Contains more Vitamin B3 +11.5%
Contains more Folate +66.7%
Contains more Vitamin A +2606.3%
Contains more Vitamin B1 +670.4%
Contains more Vitamin B5 +62.9%
Contains more Vitamin B6 +91.7%
Contains more Vitamin B12 +47.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +448.1%
Contains more Fats +88.9%
Equal in Protein - 22.44
Equal in Water - 74.23
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
22% 3% 74%
Protein: 22.44 g
Fats: 3.06 g
Carbs: 0 g
Water: 74.23 g
Other: 0.27 g
Contains more Other +448.1%
Contains more Fats +88.9%
Equal in Protein - 22.44
Equal in Water - 74.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +130%
Contains more Polyunsaturated fat +123.3%
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
18% 41% 41%
Saturated Fat: 0.468 g
Monounsaturated Fat: 1.072 g
Polyunsaturated fat: 1.083 g
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +130%
Contains more Polyunsaturated fat +123.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rockfish Wolffish
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
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 Wolffish Opinion
Protein 22.23g 22.44g Wolffish
Fats 1.62g 3.06g Wolffish
Calories 109kcal 123kcal Wolffish
Calcium 17mg 8mg Rockfish
Iron 0.36mg 0.12mg Rockfish
Magnesium 33mg 38mg Wolffish
Phosphorus 248mg 256mg Wolffish
Potassium 467mg 385mg Rockfish
Sodium 89mg 109mg Rockfish
Zinc 0.43mg 1mg Wolffish
Copper 0.041mg 0.037mg Rockfish
Manganese 0.013mg 0.019mg Wolffish
Selenium 76.2µg 46.8µg Rockfish
Vitamin A 16IU 433IU Wolffish
Vitamin A RAE 5µg 130µg Wolffish
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.027mg 0.208mg Wolffish
Vitamin B2 0.226mg 0.097mg Rockfish
Vitamin B3 2.897mg 2.598mg Rockfish
Vitamin B5 0.404mg 0.658mg Wolffish
Vitamin B6 0.241mg 0.462mg Wolffish
Folate 10µg 6µg Rockfish
Vitamin B12 1.59µg 2.35µg Wolffish
Choline 78.7mg Rockfish
Tryptophan 0.296mg 0.251mg Rockfish
Threonine 1.014mg 0.984mg Rockfish
Isoleucine 1.06mg 1.034mg Rockfish
Leucine 1.835mg 1.824mg Rockfish
Lysine 2.188mg 2.061mg Rockfish
Methionine 0.707mg 0.664mg Rockfish
Phenylalanine 0.935mg 0.876mg Rockfish
Valine 1.106mg 1.156mg Wolffish
Histidine 0.502mg 0.661mg Wolffish
Cholesterol 61mg 59mg Wolffish
Trans Fat 0.025g Wolffish
Saturated Fat 0.42g 0.468g Rockfish
Omega-3 - DHA 0.238g 0.405g Wolffish
Omega-3 - EPA 0.107g 0.393g Wolffish
Omega-3 - DPA 0.027g 0.055g Wolffish
Monounsaturated Fat 0.466g 1.072g Wolffish
Polyunsaturated fat 0.485g 1.083g Wolffish
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Wolffish
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
46%
Wolffish
Minerals Daily Need Coverage Score
64%
Rockfish
49%
Wolffish

Comparison summary

Which food is lower in Sugar?
Wolffish
Wolffish is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Wolffish
Wolffish is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 0.048g)
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. Wolffish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174247/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.