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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, 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 2.4% 34% 4.5% 12% 27% 110% 14% 2.5% 255%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +21.3%
Contains more IronIron +200%
Contains less SodiumSodium -18.3%
Contains more SeleniumSelenium +62.8%
Contains more MagnesiumMagnesium +15.2%
Contains more ZincZinc +132.6%
Contains more ManganeseManganese +46.2%
~equal in Copper ~0.037mg
~equal in Phosphorus ~256mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.7% 8.8% 69% 6.8% 52% 54% 24% 56% 199% 0% 7.5% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 0% 0% 52% 22% 49% 39% 107% 294% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +133%
Contains more Vitamin B3Vitamin B3 +11.5%
Contains more FolateFolate +66.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin B1Vitamin B1 +670.4%
Contains more Vitamin B5Vitamin B5 +62.9%
Contains more Vitamin B6Vitamin B6 +91.7%
Contains more Vitamin B12Vitamin B12 +47.8%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rockfish Wolffish DV% diff.
Selenium 76.2µg 46.8µg 53%
Vitamin B12 1.59µg 2.35µg 32%
Vitamin D 4.6µg 23%
Vitamin D 183IU 23%
Vitamin B6 0.241mg 0.462mg 17%
Vitamin B1 0.027mg 0.208mg 15%
Vitamin A 5µg 130µg 14%
Choline 78.7mg 14%
Vitamin B2 0.226mg 0.097mg 10%
Vitamin B5 0.404mg 0.658mg 5%
Zinc 0.43mg 1mg 5%
Polyunsaturated fat 0.485g 1.083g 4%
Iron 0.36mg 0.12mg 3%
Vitamin E 0.44mg 3%
Potassium 467mg 385mg 2%
Monounsaturated fat 0.466g 1.072g 2%
Vitamin B3 2.897mg 2.598mg 2%
Fats 1.62g 3.06g 2%
Folate 10µg 6µg 1%
Calories 109kcal 123kcal 1%
Sodium 89mg 109mg 1%
Phosphorus 248mg 256mg 1%
Calcium 17mg 8mg 1%
Magnesium 33mg 38mg 1%
Cholesterol 61mg 59mg 1%
Protein 22.23g 22.44g 0%
Copper 0.041mg 0.037mg 0%
Manganese 0.013mg 0.019mg 0%
Trans fat 0.025g N/A
Saturated fat 0.42g 0.468g 0%
Tryptophan 0.296mg 0.251mg 0%
Threonine 1.014mg 0.984mg 0%
Isoleucine 1.06mg 1.034mg 0%
Leucine 1.835mg 1.824mg 0%
Lysine 2.188mg 2.061mg 0%
Methionine 0.707mg 0.664mg 0%
Phenylalanine 0.935mg 0.876mg 0%
Valine 1.106mg 1.156mg 0%
Histidine 0.502mg 0.661mg 0%
Omega-3 - EPA 0.107g 0.393g N/A
Omega-3 - DHA 0.238g 0.405g N/A
Omega-3 - DPA 0.027g 0.055g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 OtherOther +448.1%
Contains more FatsFats +88.9%
~equal in Protein ~22.44g
~equal in Carbs ~0g
~equal in Water ~74.23g

Fat Type Comparison

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

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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.