Croaker vs. Rockfish — In-Depth Nutrition Comparison

Compare

Important differences between croaker and rockfish

Croaker has more vitamin B12, vitamin B3, vitamin B5, iron, and folate; however, rockfish is richer in selenium and vitamin B2.
Rockfish's daily need coverage for selenium is 68% more.
Croaker contains 8 times more saturated fat than rockfish. Croaker contains 3.476g of saturated fat, while rockfish contains 0.42g.

The food varieties used in the comparison are Fish, croaker, Atlantic, cooked, breaded, and fried and Fish, rockfish, Pacific, mixed species, cooked, dry heat.

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.

Croaker

Rockfish

Contains more MagnesiumMagnesium	+27.3%
Contains more CalciumCalcium	+88.2%
Contains more IronIron	+138.9%
Contains more CopperCopper	+58.5%
Contains more ZincZinc	+20.9%
Contains more ManganeseManganese	+515.4%

Contains more PotassiumPotassium	+37.4%
Contains more PhosphorusPhosphorus	+14.3%
Contains less SodiumSodium	-74.4%
Contains more SeleniumSelenium	+96.4%

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.

Croaker

Rockfish

Contains more Vitamin AVitamin A	+360%
Contains more Vitamin B1Vitamin B1	+233.3%
Contains more Vitamin B3Vitamin B3	+48.4%
Contains more Vitamin B5Vitamin B5	+83.2%
Contains more Vitamin B12Vitamin B12	+32.1%
Contains more FolateFolate	+240%

Contains more Vitamin B2Vitamin B2

+73.8%

~equal in Vitamin C ~0mg

~equal in Vitamin B6 ~0.241mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	38.8µg	76.2µg	68%
Vitamin D*		183 IU	23%
Vitamin D		4.6µg	23%
Vitamin B12	2.1µg	1.59µg	21%
Fats	12.67g	1.62g	17%
Polyunsaturated fat	2.917g	0.485g	16%
Choline		78.7mg	14%
Saturated fat	3.476g	0.42g	14%
Monounsaturated fat	5.32g	0.466g	12%
Sodium	348mg	89mg	11%
Vitamin B3	4.3mg	2.897mg	9%
Protein	18.2g	22.23g	8%
Cholesterol	84mg	61mg	8%
Vitamin B2	0.13mg	0.226mg	7%
Vitamin B5	0.74mg	0.404mg	7%
Calories	221kcal	109kcal	6%
Iron	0.86mg	0.36mg	6%
Folate	34µg	10µg	6%
Vitamin B1	0.09mg	0.027mg	5%
Potassium	340mg	467mg	4%
Phosphorus	217mg	248mg	4%
Carbs	7.54g	0g	3%
Copper	0.065mg	0.041mg	3%
Vitamin E		0.44mg	3%
Manganese	0.08mg	0.013mg	3%
Magnesium	42mg	33mg	2%
Calcium	32mg	17mg	2%
Fiber	0.4g	0g	2%
Vitamin A	23µg	5µg	2%
Zinc	0.52mg	0.43mg	1%
Vitamin B6	0.26mg	0.241mg	1%
Protein per 100 calories	8.2g	20g	N/A
Calories per 10 g protein	121kcal	49kcal	N/A
Weight per 100 calories	45g	92g	N/A
Unsaturated / Saturated Fat ratio	2.4	2.3	N/A
Net carbs	7.14g	0g	N/A
Trans fat		0.025g	N/A
Tryptophan	0.208mg	0.296mg	0%
Threonine	0.788mg	1.014mg	0%
Isoleucine	0.847mg	1.06mg	0%
Leucine	1.48mg	1.835mg	0%
Lysine	1.571mg	2.188mg	0%
Methionine	0.525mg	0.707mg	0%
Phenylalanine	0.742mg	0.935mg	0%
Valine	0.947mg	1.106mg	0%
Histidine	0.525mg	0.502mg	0%
Omega-3 - EPA	0.113g	0.107g	N/A
Omega-3 - DHA	0.089g	0.238g	N/A
Omega-3 - DPA	0.079g	0.027g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A