Cod vs. Rockfish — In-Depth Nutrition Comparison

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What are the differences between cod and rockfish?

Cod is higher in vitamin B1, yet rockfish is higher in selenium, vitamin B12, vitamin D*, phosphorus, vitamin B2, and potassium.
Rockfish's daily need coverage for selenium is 70% more.
Cod has 3 times more vitamin B1 than rockfish. While cod has 0.088mg of vitamin B1, rockfish has only 0.027mg.

We used Fish, cod, Atlantic, cooked, dry heat and Fish, rockfish, Pacific, mixed species, cooked, dry heat types in this article.

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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.

Cod

Rockfish

Contains more MagnesiumMagnesium	+27.3%
Contains more IronIron	+36.1%
Contains more ZincZinc	+34.9%
Contains less SodiumSodium	-12.4%
Contains more ManganeseManganese	+53.8%

Contains more CalciumCalcium	+21.4%
Contains more PotassiumPotassium	+91.4%
Contains more CopperCopper	+13.9%
Contains more PhosphorusPhosphorus	+79.7%
Contains more SeleniumSelenium	+102.7%

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.

Cod

Rockfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+180%
Contains more Vitamin EVitamin E	+84.1%
Contains more Vitamin B1Vitamin B1	+225.9%
Contains more Vitamin B6Vitamin B6	+17.4%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin DVitamin D	+283.3%
Contains more Vitamin B2Vitamin B2	+186.1%
Contains more Vitamin B3Vitamin B3	+15.3%
Contains more Vitamin B5Vitamin B5	+124.4%
Contains more Vitamin B12Vitamin B12	+51.4%
Contains more FolateFolate	+25%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	37.6µg	76.2µg	70%
Vitamin B12	1.05µg	1.59µg	23%
Vitamin D*	46 IU	183 IU	17%
Vitamin D	1.2µg	4.6µg	17%
Phosphorus	138mg	248mg	16%
Vitamin B2	0.079mg	0.226mg	11%
Potassium	244mg	467mg	7%
Vitamin B1	0.088mg	0.027mg	5%
Vitamin B5	0.18mg	0.404mg	4%
Vitamin B6	0.283mg	0.241mg	3%
Cholesterol	55mg	61mg	2%
Magnesium	42mg	33mg	2%
Iron	0.49mg	0.36mg	2%
Vitamin E	0.81mg	0.44mg	2%
Vitamin B3	2.513mg	2.897mg	2%
Protein	22.83g	22.23g	1%
Fats	0.86g	1.62g	1%
Vitamin C	1mg	0mg	1%
Copper	0.036mg	0.041mg	1%
Zinc	0.58mg	0.43mg	1%
Vitamin A	14µg	5µg	1%
Folate	8µg	10µg	1%
Choline	83.7mg	78.7mg	1%
Saturated fat	0.168g	0.42g	1%
Monounsaturated fat	0.124g	0.466g	1%
Polyunsaturated fat	0.292g	0.485g	1%
Calories	105kcal	109kcal	0%
Protein per 100 calories	22g	20g	N/A
Calories per 10 g protein	46kcal	49kcal	N/A
Weight per 100 calories	95g	92g	N/A
Calcium	14mg	17mg	0%
Sodium	78mg	89mg	0%
Manganese	0.02mg	0.013mg	0%
Vitamin K	0.1µg	0µg	0%
Trans fat		0.025g	N/A
Tryptophan	0.256mg	0.296mg	0%
Threonine	1.001mg	1.014mg	0%
Isoleucine	1.052mg	1.06mg	0%
Leucine	1.856mg	1.835mg	0%
Lysine	2.097mg	2.188mg	0%
Methionine	0.676mg	0.707mg	0%
Phenylalanine	0.891mg	0.935mg	0%
Valine	1.176mg	1.106mg	0%
Histidine	0.672mg	0.502mg	0%
Omega-3 - EPA	0.004g	0.107g	N/A
Omega-3 - DHA	0.154g	0.238g	N/A
Omega-3 - DPA	0.013g	0.027g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A