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  6. Steelhead trout vs. Rockfish

Steelhead trout vs. Rockfish — In-Depth Nutrition Comparison

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Important differences between steelhead trout and rockfish

  • Steelhead trout has more vitamin B12, vitamin D, vitamin E, monounsaturated fat, and polyunsaturated fat; however, rockfish is richer in selenium.
  • Steelhead trout's daily need coverage for vitamin B12 is 175% more.
  • Steelhead trout contains 5 times more vitamin E than rockfish. Steelhead trout contains 2.15mg of vitamin E, while rockfish contains 0.44mg.
  • Rockfish contains less saturated fat.

The food varieties used in the comparison are Steelhead trout, boiled, canned (Alaska Native) and Fish, rockfish, Pacific, mixed species, cooked, dry heat.

Infographic

Steelhead trout 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
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%
Contains more CalciumCalcium +76.5%
Contains more IronIron +77.8%
Contains more CopperCopper +41.5%
Contains more ZincZinc +32.6%
Contains more MagnesiumMagnesium +32%
Contains more PotassiumPotassium +27.9%
Contains less SodiumSodium -24.6%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +193.1%
~equal in Phosphorus ~248mg

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% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 0%
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%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +388.6%
Contains more Vitamin DVitamin D +228.3%
Contains more Vitamin B12Vitamin B12 +264.2%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Steelhead trout Rockfish DV% diff.
Vitamin B12 5.79µg 1.59µg 175%
Selenium 26µg 76.2µg 91%
Vitamin D 604IU 183IU 53%
Vitamin D 15.1µg 4.6µg 53%
Vitamin B6 0.241mg 19%
Vitamin B3 2.897mg 18%
Vitamin B2 0.226mg 17%
Choline 78.7mg 14%
Vitamin E 2.15mg 0.44mg 11%
Fats 8.26g 1.62g 10%
Vitamin B5 0.404mg 8%
Polyunsaturated fat 1.225g 0.485g 5%
Saturated fat 1.53g 0.42g 5%
Monounsaturated fat 2.223g 0.466g 4%
Iron 0.64mg 0.36mg 4%
Folate 10µg 3%
Calories 159kcal 109kcal 3%
Potassium 365mg 467mg 3%
Vitamin B1 0.027mg 2%
Vitamin A 20µg 5µg 2%
Protein 21.11g 22.23g 2%
Copper 0.058mg 0.041mg 2%
Magnesium 25mg 33mg 2%
Sodium 118mg 89mg 1%
Zinc 0.57mg 0.43mg 1%
Calcium 30mg 17mg 1%
Cholesterol 59mg 61mg 1%
Phosphorus 249mg 248mg 0%
Manganese 0.011mg 0.013mg 0%
Trans fat 0.025g N/A
Tryptophan 0.296mg 0%
Threonine 1.014mg 0%
Isoleucine 1.06mg 0%
Leucine 1.835mg 0%
Lysine 2.188mg 0%
Methionine 0.707mg 0%
Phenylalanine 0.935mg 0%
Valine 1.106mg 0%
Histidine 0.502mg 0%
Omega-3 - EPA 0.376g 0.107g N/A
Omega-3 - DHA 0.54g 0.238g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.13g 0.027g N/A
Omega-6 - Eicosadienoic acid 0.014g 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more FatsFats +409.9%
Contains more OtherOther +3600%
~equal in Protein ~22.23g
~equal in Carbs ~0g
~equal in Water ~74.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 g
31% 34% 35%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.466 g
Polyunsaturated fat: Poly. Fat 0.485 g
Contains more Mono. FatMonounsaturated fat +377%
Contains more Poly. FatPolyunsaturated fat +152.6%
Contains less Sat. FatSaturated fat -72.5%

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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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.