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  6. Sockeye salmon vs. Rockfish

Sockeye salmon vs. Rockfish — In-Depth Nutrition Comparison

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What are the differences between Sockeye salmon and Rockfish?

  • Sockeye salmon is higher in Vitamin B12, Vitamin D, Vitamin B3, Vitamin B6, Vitamin B5, Vitamin B1, Phosphorus, Choline, and Vitamin A RAE, yet Rockfish is higher in Selenium.
  • Sockeye salmon's daily need coverage for Vitamin B12 is 120% more.
  • Sockeye salmon has 12 times more Vitamin A RAE than Rockfish. While Sockeye salmon has 58µg of Vitamin A RAE, Rockfish has only 5µg.

We used Fish, salmon, sockeye, cooked, dry heat and Fish, rockfish, Pacific, mixed species, cooked, dry heat types in this article.

Infographic

Sockeye salmon vs Rockfish 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.
Sockeye salmon
Sockeye salmon
5
:
4
Rockfish
Rockfish
Contains more Iron +44.4%
Contains more Phosphorus +23%
Contains more Zinc +27.9%
Contains more Copper +85.4%
Contains more Calcium +54.5%
Contains more Selenium +114.6%
Equal in Magnesium - 33
Equal in Potassium - 467
Equal in Sodium - 89
Equal in Manganese - 0.013
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains more Iron +44.4%
Contains more Phosphorus +23%
Contains more Zinc +27.9%
Contains more Copper +85.4%
Contains more Calcium +54.5%
Contains more Selenium +114.6%
Equal in Magnesium - 33
Equal in Potassium - 467
Equal in Sodium - 89
Equal in Manganese - 0.013

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.
Sockeye salmon
Sockeye salmon
10
:
1
Rockfish
Rockfish
Contains more Vitamin A +1106.3%
Contains more Vitamin E +125%
Contains more Vitamin D +263%
Contains more Vitamin B1 +481.5%
Contains more Vitamin B3 +249.4%
Contains more Vitamin B5 +215.3%
Contains more Vitamin B6 +243.2%
Contains more Vitamin B12 +181.1%
Contains more Vitamin K +∞%
Contains more Folate +42.9%
Equal in Vitamin B2 - 0.226
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Rockfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 0%
Contains more Vitamin A +1106.3%
Contains more Vitamin E +125%
Contains more Vitamin D +263%
Contains more Vitamin B1 +481.5%
Contains more Vitamin B3 +249.4%
Contains more Vitamin B5 +215.3%
Contains more Vitamin B6 +243.2%
Contains more Vitamin B12 +181.1%
Contains more Vitamin K +∞%
Contains more Folate +42.9%
Equal in Vitamin B2 - 0.226

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
2
:
2
Rockfish
Rockfish
Contains more Protein +19.1%
Contains more Fats +243.8%
Contains more Water +10.9%
Contains more Other +138.7%
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more Protein +19.1%
Contains more Fats +243.8%
Contains more Water +10.9%
Contains more Other +138.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
2
:
1
Rockfish
Rockfish
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +173.6%
Contains less Saturated Fat -56.7%
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +173.6%
Contains less Saturated Fat -56.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sockeye salmon Rockfish
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sockeye salmon Rockfish Opinion
Protein 26.48g 22.23g Sockeye salmon
Fats 5.57g 1.62g Sockeye salmon
Calories 156kcal 109kcal Sockeye salmon
Calcium 11mg 17mg Rockfish
Iron 0.52mg 0.36mg Sockeye salmon
Magnesium 36mg 33mg Sockeye salmon
Phosphorus 305mg 248mg Sockeye salmon
Potassium 436mg 467mg Rockfish
Sodium 92mg 89mg Rockfish
Zinc 0.55mg 0.43mg Sockeye salmon
Copper 0.076mg 0.041mg Sockeye salmon
Manganese 0.013mg 0.013mg
Selenium 35.5µg 76.2µg Rockfish
Vitamin A 193IU 16IU Sockeye salmon
Vitamin A RAE 58µg 5µg Sockeye salmon
Vitamin E 0.99mg 0.44mg Sockeye salmon
Vitamin D 670IU 183IU Sockeye salmon
Vitamin D 16.7µg 4.6µg Sockeye salmon
Vitamin B1 0.157mg 0.027mg Sockeye salmon
Vitamin B2 0.246mg 0.226mg Sockeye salmon
Vitamin B3 10.123mg 2.897mg Sockeye salmon
Vitamin B5 1.274mg 0.404mg Sockeye salmon
Vitamin B6 0.827mg 0.241mg Sockeye salmon
Folate 7µg 10µg Rockfish
Vitamin B12 4.47µg 1.59µg Sockeye salmon
Vitamin K 0.1µg 0µg Sockeye salmon
Tryptophan 0.335mg 0.296mg Sockeye salmon
Threonine 1.247mg 1.014mg Sockeye salmon
Isoleucine 1.274mg 1.06mg Sockeye salmon
Leucine 2.185mg 1.835mg Sockeye salmon
Lysine 2.574mg 2.188mg Sockeye salmon
Methionine 0.858mg 0.707mg Sockeye salmon
Phenylalanine 1.086mg 0.935mg Sockeye salmon
Valine 1.461mg 1.106mg Sockeye salmon
Histidine 0.711mg 0.502mg Sockeye salmon
Cholesterol 61mg 61mg
Trans Fat 0.023g 0.025g Sockeye salmon
Saturated Fat 0.969g 0.42g Rockfish
Omega-3 - DHA 0.56g 0.238g Sockeye salmon
Omega-3 - EPA 0.299g 0.107g Sockeye salmon
Omega-3 - DPA 0.093g 0.027g Sockeye salmon
Monounsaturated Fat 1.864g 0.466g Sockeye salmon
Polyunsaturated fat 1.327g 0.485g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.019g 0.005g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Rockfish
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
137%
Sockeye salmon
46%
Rockfish
Minerals Daily Need Coverage Score
47%
Sockeye salmon
64%
Rockfish

Comparison summary

Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 0.549g)
Which food is cheaper?
Rockfish
Rockfish is cheaper (difference - $13)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (61 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/nutrients
  2. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.