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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 from 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
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.
Contains more Calcium +264.7%
Contains more Iron +16.7%
Contains more Phosphorus +14.9%
Contains more Zinc +23.3%
Contains more Manganese +900%
Contains more Magnesium +22.2%
Contains less Sodium -32.6%
Contains more Selenium +85.4%
Equal in Potassium - 467
Equal in Copper - 0.041
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains more Calcium +264.7%
Contains more Iron +16.7%
Contains more Phosphorus +14.9%
Contains more Zinc +23.3%
Contains more Manganese +900%
Contains more Magnesium +22.2%
Contains less Sodium -32.6%
Contains more Selenium +85.4%
Equal in Potassium - 467
Equal in Copper - 0.041

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 A +700%
Contains more Vitamin B1 +151.9%
Contains more Folate +50%
Contains more Vitamin B12 +63.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +15.8%
Contains more Vitamin D +155.6%
Contains more Vitamin B2 +276.7%
Contains more Vitamin B3 +73.5%
Contains more Vitamin B5 +61.6%
Contains more Vitamin B6 +33.9%
Equal in Choline - 78.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 46% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 43% 0%
Contains more Vitamin A +700%
Contains more Vitamin B1 +151.9%
Contains more Folate +50%
Contains more Vitamin B12 +63.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +15.8%
Contains more Vitamin D +155.6%
Contains more Vitamin B2 +276.7%
Contains more Vitamin B3 +73.5%
Contains more Vitamin B5 +61.6%
Contains more Vitamin B6 +33.9%
Equal in Choline - 78.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +1133.3%
Equal in Protein - 22.23
Equal in Fats - 1.62
Equal in Water - 74.67
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 Other +1133.3%
Equal in Protein - 22.23
Equal in Fats - 1.62
Equal in Water - 74.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +21%
Equal in Saturated Fat - 0.42
Equal in Monounsaturated Fat - 0.466
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Contains more Polyunsaturated fat +21%
Equal in Saturated Fat - 0.42
Equal in Monounsaturated Fat - 0.466

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 Sodium ok
Lower in Cholesterol 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 Opinion
Protein 23.48g 22.23g Whiting
Fats 1.69g 1.62g Whiting
Calories 116kcal 109kcal Whiting
Calcium 62mg 17mg Whiting
Iron 0.42mg 0.36mg Whiting
Magnesium 27mg 33mg Rockfish
Phosphorus 285mg 248mg Whiting
Potassium 434mg 467mg Rockfish
Sodium 132mg 89mg Rockfish
Zinc 0.53mg 0.43mg Whiting
Copper 0.04mg 0.041mg Rockfish
Manganese 0.13mg 0.013mg Whiting
Selenium 41.1µg 76.2µg Rockfish
Vitamin A 128IU 16IU Whiting
Vitamin A RAE 38µg 5µg Whiting
Vitamin E 0.38mg 0.44mg Rockfish
Vitamin D 73IU 183IU Rockfish
Vitamin D 1.8µg 4.6µg Rockfish
Vitamin B1 0.068mg 0.027mg Whiting
Vitamin B2 0.06mg 0.226mg Rockfish
Vitamin B3 1.67mg 2.897mg Rockfish
Vitamin B5 0.25mg 0.404mg Rockfish
Vitamin B6 0.18mg 0.241mg Rockfish
Folate 15µg 10µg Whiting
Vitamin B12 2.6µg 1.59µg Whiting
Choline 83.3mg 78.7mg Whiting
Vitamin K 0.1µg 0µg Whiting
Tryptophan 0.263mg 0.296mg Rockfish
Threonine 1.029mg 1.014mg Whiting
Isoleucine 1.082mg 1.06mg Whiting
Leucine 1.908mg 1.835mg Whiting
Lysine 2.156mg 2.188mg Rockfish
Methionine 0.695mg 0.707mg Rockfish
Phenylalanine 0.917mg 0.935mg Rockfish
Valine 1.21mg 1.106mg Whiting
Histidine 0.691mg 0.502mg Whiting
Cholesterol 84mg 61mg Rockfish
Trans Fat 0.025g Whiting
Saturated Fat 0.4g 0.42g Whiting
Omega-3 - DHA 0.235g 0.238g Rockfish
Omega-3 - EPA 0.283g 0.107g Whiting
Omega-3 - DPA 0.017g 0.027g Rockfish
Monounsaturated Fat 0.445g 0.466g Rockfish
Polyunsaturated fat 0.587g 0.485g Whiting
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting 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
44%
Whiting
45%
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 contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 23mg)
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.