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  6. Wolffish vs. Rockfish

Wolffish vs. Rockfish — In-Depth Nutrition Comparison

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A recap on differences between Wolffish and Rockfish

  • Wolffish has more Vitamin B12, Vitamin B6, Vitamin B1, Vitamin A RAE, Zinc, Vitamin B5, and Polyunsaturated fat, however, Rockfish is higher in Selenium, and Vitamin B2.
  • Rockfish covers your daily Selenium needs 53% more than Wolffish.
  • Rockfish contains 26 times less Vitamin A RAE than Wolffish. Wolffish contains 130µg of Vitamin A RAE, while Rockfish contains 5µg.

Food varieties used in this article are Fish, wolffish, Atlantic, cooked, dry heat and Fish, rockfish, Pacific, mixed species, cooked, dry heat.

Infographic

Wolffish 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.
Wolffish
Wolffish
4
:
6
Rockfish
Rockfish
Contains more Magnesium +15.2%
Contains more Zinc +132.6%
Contains more Manganese +46.2%
Contains more Calcium +112.5%
Contains more Iron +200%
Contains more Potassium +21.3%
Contains less Sodium -18.3%
Contains more Copper +10.8%
Contains more Selenium +62.8%
Equal in Phosphorus - 248
Wolffish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 5% 28% 110% 34% 15% 28% 13% 3% 256%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains more Magnesium +15.2%
Contains more Zinc +132.6%
Contains more Manganese +46.2%
Contains more Calcium +112.5%
Contains more Iron +200%
Contains more Potassium +21.3%
Contains less Sodium -18.3%
Contains more Copper +10.8%
Contains more Selenium +62.8%
Equal in Phosphorus - 248

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.
Wolffish
Wolffish
5
:
6
Rockfish
Rockfish
Contains more Vitamin A +2606.3%
Contains more Vitamin B1 +670.4%
Contains more Vitamin B5 +62.9%
Contains more Vitamin B6 +91.7%
Contains more Vitamin B12 +47.8%
Contains more Vitamin B2 +133%
Contains more Vitamin B3 +11.5%
Contains more Folate +66.7%
Wolffish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 0% 0% 0% 53% 23% 49% 40% 107% 5% 294% 0%
Rockfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 0%
Contains more Vitamin A +2606.3%
Contains more Vitamin B1 +670.4%
Contains more Vitamin B5 +62.9%
Contains more Vitamin B6 +91.7%
Contains more Vitamin B12 +47.8%
Contains more Vitamin B2 +133%
Contains more Vitamin B3 +11.5%
Contains more Folate +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wolffish
Wolffish
2
:
2
Rockfish
Rockfish
Contains more Fats +88.9%
Contains more Other +448.1%
Equal in Protein - 22.23
Equal in Water - 74.67
Wolffish
22% 3% 74%
Protein: 22.44 g
Fats: 3.06 g
Carbs: 0 g
Water: 74.23 g
Other: 0.27 g
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more Fats +88.9%
Contains more Other +448.1%
Equal in Protein - 22.23
Equal in Water - 74.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wolffish
Wolffish
2
:
1
Rockfish
Rockfish
Contains more Monounsaturated Fat +130%
Contains more Polyunsaturated fat +123.3%
Contains less Saturated Fat -10.3%
Wolffish
18% 41% 41%
Saturated Fat: 0.468 g
Monounsaturated Fat: 1.072 g
Polyunsaturated fat: 1.083 g
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Contains more Monounsaturated Fat +130%
Contains more Polyunsaturated fat +123.3%
Contains less Saturated Fat -10.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wolffish Rockfish Opinion
Protein 22.44g 22.23g Wolffish
Fats 3.06g 1.62g Wolffish
Calories 123kcal 109kcal Wolffish
Calcium 8mg 17mg Rockfish
Iron 0.12mg 0.36mg Rockfish
Magnesium 38mg 33mg Wolffish
Phosphorus 256mg 248mg Wolffish
Potassium 385mg 467mg Rockfish
Sodium 109mg 89mg Rockfish
Zinc 1mg 0.43mg Wolffish
Copper 0.037mg 0.041mg Rockfish
Manganese 0.019mg 0.013mg Wolffish
Selenium 46.8µg 76.2µg Rockfish
Vitamin A 433IU 16IU Wolffish
Vitamin A RAE 130µg 5µg Wolffish
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.208mg 0.027mg Wolffish
Vitamin B2 0.097mg 0.226mg Rockfish
Vitamin B3 2.598mg 2.897mg Rockfish
Vitamin B5 0.658mg 0.404mg Wolffish
Vitamin B6 0.462mg 0.241mg Wolffish
Folate 6µg 10µg Rockfish
Vitamin B12 2.35µg 1.59µg Wolffish
Tryptophan 0.251mg 0.296mg Rockfish
Threonine 0.984mg 1.014mg Rockfish
Isoleucine 1.034mg 1.06mg Rockfish
Leucine 1.824mg 1.835mg Rockfish
Lysine 2.061mg 2.188mg Rockfish
Methionine 0.664mg 0.707mg Rockfish
Phenylalanine 0.876mg 0.935mg Rockfish
Valine 1.156mg 1.106mg Wolffish
Histidine 0.661mg 0.502mg Wolffish
Cholesterol 59mg 61mg Wolffish
Trans Fat 0.025g Wolffish
Saturated Fat 0.468g 0.42g Rockfish
Omega-3 - DHA 0.405g 0.238g Wolffish
Omega-3 - EPA 0.393g 0.107g Wolffish
Omega-3 - DPA 0.055g 0.027g Wolffish
Monounsaturated Fat 1.072g 0.466g Wolffish
Polyunsaturated fat 1.083g 0.485g Wolffish
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wolffish 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
49%
Wolffish
46%
Rockfish
Minerals Daily Need Coverage Score
49%
Wolffish
64%
Rockfish

Comparison summary

Which food is lower in Sugar?
Wolffish
Wolffish is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Wolffish
Wolffish is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 0.048g)
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. Wolffish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174247/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.