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Whiting vs. Rockfish — In-Depth Nutrition Comparison

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The main differences between whiting and rockfish

  • Whiting has more vitamin B12, phosphorus, and manganese; however, rockfish has more selenium, vitamin D, vitamin B2, and vitamin B3.
  • Daily need coverage for selenium for rockfish is 64% higher.
  • Rockfish has 10 times less manganese than whiting. Whiting has 0.13mg of manganese, while rockfish has 0.013mg.
  • Rockfish is lower in cholesterol.

Food types used in this article are Fish, whiting, mixed species, cooked, dry heat and Fish, rockfish, Pacific, mixed species, cooked, dry heat.

Infographic

Whiting vs Rockfish 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 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
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 +264.7%
Contains more IronIron +16.7%
Contains more ZincZinc +23.3%
Contains more PhosphorusPhosphorus +14.9%
Contains more ManganeseManganese +900%
Contains more MagnesiumMagnesium +22.2%
Contains less SodiumSodium -32.6%
Contains more SeleniumSelenium +85.4%
~equal in Potassium ~467mg
~equal in Copper ~0.041mg

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% 13% 7.6% 27% 17% 14% 31% 15% 42% 325% 0.25% 11% 45%
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 +660%
Contains more Vitamin B1Vitamin B1 +151.9%
Contains more Vitamin B12Vitamin B12 +63.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more Vitamin EVitamin E +15.8%
Contains more Vitamin DVitamin D +155.6%
Contains more Vitamin B2Vitamin B2 +276.7%
Contains more Vitamin B3Vitamin B3 +73.5%
Contains more Vitamin B5Vitamin B5 +61.6%
Contains more Vitamin B6Vitamin B6 +33.9%
~equal in Vitamin C ~0mg
~equal in Choline ~78.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more OtherOther +1133.3%
~equal in Protein ~22.23g
~equal in Fats ~1.62g
~equal in Carbs ~0g
~equal in Water ~74.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 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 Poly. FatPolyunsaturated fat +21%
~equal in Saturated fat ~0.42g
~equal in Monounsaturated fat ~0.466g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whiting Rockfish DV% diff.
Selenium 41.1µg 76.2µg 64%
Vitamin B12 2.6µg 1.59µg 42%
Vitamin D 73IU 183IU 14%
Vitamin D 1.8µg 4.6µg 14%
Vitamin B2 0.06mg 0.226mg 13%
Vitamin B3 1.67mg 2.897mg 8%
Cholesterol 84mg 61mg 8%
Vitamin B6 0.18mg 0.241mg 5%
Manganese 0.13mg 0.013mg 5%
Phosphorus 285mg 248mg 5%
Calcium 62mg 17mg 5%
Vitamin A 38µg 5µg 4%
Vitamin B1 0.068mg 0.027mg 3%
Vitamin B5 0.25mg 0.404mg 3%
Protein 23.48g 22.23g 3%
Sodium 132mg 89mg 2%
Zinc 0.53mg 0.43mg 1%
Choline 83.3mg 78.7mg 1%
Folate 15µg 10µg 1%
Iron 0.42mg 0.36mg 1%
Potassium 434mg 467mg 1%
Magnesium 27mg 33mg 1%
Polyunsaturated fat 0.587g 0.485g 1%
Calories 116kcal 109kcal 0%
Fats 1.69g 1.62g 0%
Copper 0.04mg 0.041mg 0%
Vitamin E 0.38mg 0.44mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.025g N/A
Saturated fat 0.4g 0.42g 0%
Monounsaturated fat 0.445g 0.466g 0%
Tryptophan 0.263mg 0.296mg 0%
Threonine 1.029mg 1.014mg 0%
Isoleucine 1.082mg 1.06mg 0%
Leucine 1.908mg 1.835mg 0%
Lysine 2.156mg 2.188mg 0%
Methionine 0.695mg 0.707mg 0%
Phenylalanine 0.917mg 0.935mg 0%
Valine 1.21mg 1.106mg 0%
Histidine 0.691mg 0.502mg 0%
Omega-3 - EPA 0.283g 0.107g N/A
Omega-3 - DHA 0.235g 0.238g N/A
Omega-3 - DPA 0.017g 0.027g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting Rockfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
42%
Whiting
40%
Rockfish
Minerals Daily Need Coverage Score
50%
Whiting
64%
Rockfish

Comparison summary

Which food is lower in Saturated fat?
Whiting
Whiting is lower in Saturated fat (difference - 0.02g)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 43mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.