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
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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 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% |
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 41.1µg | 76.2µg | 64% |
| Vitamin B12 | 2.6µg | 1.59µg | 42% |
| Vitamin D | 73 IU | 183 IU | 14% |
| Vitamin D | 1.8µg | 4.6µg | 14% |
| Vitamin B2 | 0.06mg | 0.226mg | 13% |
| Cholesterol | 84mg | 61mg | 8% |
| Vitamin B3 | 1.67mg | 2.897mg | 8% |
| Calcium | 62mg | 17mg | 5% |
| Phosphorus | 285mg | 248mg | 5% |
| Manganese | 0.13mg | 0.013mg | 5% |
| Vitamin B6 | 0.18mg | 0.241mg | 5% |
| Vitamin A | 38µg | 5µg | 4% |
| Protein | 23.48g | 22.23g | 3% |
| Vitamin B1 | 0.068mg | 0.027mg | 3% |
| Vitamin B5 | 0.25mg | 0.404mg | 3% |
| Sodium | 132mg | 89mg | 2% |
| Magnesium | 27mg | 33mg | 1% |
| Potassium | 434mg | 467mg | 1% |
| Iron | 0.42mg | 0.36mg | 1% |
| Zinc | 0.53mg | 0.43mg | 1% |
| Folate | 15µg | 10µg | 1% |
| Choline | 83.3mg | 78.7mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Poly. FatPolyunsaturated fat | +21% |
~equal in
Saturated fat
~0.42g
~equal in
Monounsaturated fat
~0.466g
