Whitefish vs. Rockfish — In-Depth Nutrition Comparison
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The main differences between whitefish and rockfish
- Whitefish has more phosphorus, vitamin B1, vitamin B5, vitamin B6, zinc, vitamin B3, and copper; however, rockfish has more selenium, vitamin B12, and vitamin B2.
- Daily need coverage for selenium for rockfish is 109% higher.
- Rockfish has 6 times less vitamin B1 than whitefish. Whitefish has 0.171mg of vitamin B1, while rockfish has 0.027mg.
Food types used in this article are Fish, whitefish, mixed species, cooked, dry heat and Fish, rockfish, Pacific, mixed species, cooked, dry heat.
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.
| Contains more MagnesiumMagnesium | +27.3% |
| Contains more CalciumCalcium | +94.1% |
| Contains more IronIron | +30.6% |
| Contains more CopperCopper | +124.4% |
| Contains more ZincZinc | +195.3% |
| Contains more PhosphorusPhosphorus | +39.5% |
| Contains less SodiumSodium | -27% |
| Contains more ManganeseManganese | +561.5% |
| Contains more PotassiumPotassium | +15% |
| Contains more SeleniumSelenium | +370.4% |
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 AVitamin A | +680% |
| Contains more Vitamin B1Vitamin B1 | +533.3% |
| Contains more Vitamin B3Vitamin B3 | +32.8% |
| Contains more Vitamin B5Vitamin B5 | +114.1% |
| Contains more Vitamin B6Vitamin B6 | +43.6% |
| Contains more FolateFolate | +70% |
| Contains more Vitamin B2Vitamin B2 | +46.8% |
| Contains more Vitamin B12Vitamin B12 | +65.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 16.2µg | 76.2µg | 109% |
| Vitamin B12 | 0.96µg | 1.59µg | 26% |
| Vitamin D | 183IU | 23% | |
| Vitamin D | 4.6µg | 23% | |
| Polyunsaturated fat | 2.755g | 0.485g | 15% |
| Phosphorus | 346mg | 248mg | 14% |
| Choline | 78.7mg | 14% | |
| Vitamin B1 | 0.171mg | 0.027mg | 12% |
| Vitamin B5 | 0.865mg | 0.404mg | 9% |
| Fats | 7.51g | 1.62g | 9% |
| Vitamin B6 | 0.346mg | 0.241mg | 8% |
| Zinc | 1.27mg | 0.43mg | 8% |
| Vitamin B3 | 3.846mg | 2.897mg | 6% |
| Copper | 0.092mg | 0.041mg | 6% |
| Vitamin B2 | 0.154mg | 0.226mg | 6% |
| Monounsaturated fat | 2.559g | 0.466g | 5% |
| Cholesterol | 77mg | 61mg | 5% |
| Vitamin A | 39µg | 5µg | 4% |
| Protein | 24.47g | 22.23g | 4% |
| Saturated fat | 1.162g | 0.42g | 3% |
| Calories | 172kcal | 109kcal | 3% |
| Manganese | 0.086mg | 0.013mg | 3% |
| Vitamin E | 0.44mg | 3% | |
| Folate | 17µg | 10µg | 2% |
| Potassium | 406mg | 467mg | 2% |
| Calcium | 33mg | 17mg | 2% |
| Magnesium | 42mg | 33mg | 2% |
| Sodium | 65mg | 89mg | 1% |
| Iron | 0.47mg | 0.36mg | 1% |
| Trans fat | 0.025g | N/A | |
| Tryptophan | 0.274mg | 0.296mg | 0% |
| Threonine | 1.073mg | 1.014mg | 0% |
| Isoleucine | 1.128mg | 1.06mg | 0% |
| Leucine | 1.989mg | 1.835mg | 0% |
| Lysine | 2.248mg | 2.188mg | 0% |
| Methionine | 0.724mg | 0.707mg | 0% |
| Phenylalanine | 0.955mg | 0.935mg | 0% |
| Valine | 1.261mg | 1.106mg | 0% |
| Histidine | 0.721mg | 0.502mg | 0% |
| Omega-3 - EPA | 0.406g | 0.107g | N/A |
| Omega-3 - DHA | 1.206g | 0.238g | N/A |
| Omega-3 - DPA | 0.209g | 0.027g | N/A |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +363.6% |
| Contains more OtherOther | +98% |
| Contains more WaterWater | +14.7% |
~equal in
Protein
~22.23g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +449.1% |
| Contains more Poly. FatPolyunsaturated fat | +468% |
| Contains less Sat. FatSaturated fat | -63.9% |
