Salmon vs. Rockfish — In-Depth Nutrition Comparison

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How are salmon and rockfish different?

Salmon is richer in vitamin B12, vitamin D*, vitamin B3, vitamin B6, vitamin B1, vitamin B5, fats, and vitamin A, while rockfish is higher in selenium.
Rockfish covers your daily need for selenium 63% more than salmon.
Salmon contains 14 times more vitamin A than rockfish. Salmon contains 69µg of vitamin A, while rockfish contains 5µg.
Rockfish is lower in saturated fat.

Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, rockfish, Pacific, mixed species, cooked, dry heat types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Salmon

Rockfish

Contains more CopperCopper	+19.5%
Contains less SodiumSodium	-31.5%
Contains more ManganeseManganese	+23.1%

Contains more CalciumCalcium	+13.3%
Contains more PotassiumPotassium	+21.6%
Contains more SeleniumSelenium	+84.1%

~equal in Magnesium ~33mg

~equal in Iron ~0.36mg

~equal in Zinc ~0.43mg

~equal in Phosphorus ~248mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Salmon

Rockfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+184.8%
Contains more Vitamin AVitamin A	+1280%
Contains more Vitamin EVitamin E	+159.1%
Contains more Vitamin B1Vitamin B1	+1159.3%
Contains more Vitamin B3Vitamin B3	+177.7%
Contains more Vitamin B5Vitamin B5	+265.1%
Contains more Vitamin B6Vitamin B6	+168.5%
Contains more Vitamin B12Vitamin B12	+76.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+240%

Contains more Vitamin B2Vitamin B2

+67.4%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	41.4µg	76.2µg	63%
Vitamin B12	2.8µg	1.59µg	50%
Vitamin D*	526 IU	183 IU	43%
Vitamin D	13.1µg	4.6µg	43%
Vitamin B3	8.045mg	2.897mg	32%
Vitamin B6	0.647mg	0.241mg	31%
Polyunsaturated fat	4.553g	0.485g	27%
Vitamin B1	0.34mg	0.027mg	26%
Vitamin B5	1.475mg	0.404mg	21%
Fats	12.35g	1.62g	17%
Saturated fat	2.397g	0.42g	9%
Monounsaturated fat	4.181g	0.466g	9%
Vitamin A	69µg	5µg	7%
Vitamin B2	0.135mg	0.226mg	7%
Folate	34µg	10µg	6%
Calories	206kcal	109kcal	5%
Vitamin E	1.14mg	0.44mg	5%
Vitamin C	3.7mg	0mg	4%
Potassium	384mg	467mg	2%
Choline	90.5mg	78.7mg	2%
Cholesterol	63mg	61mg	1%
Magnesium	30mg	33mg	1%
Copper	0.049mg	0.041mg	1%
Phosphorus	252mg	248mg	1%
Sodium	61mg	89mg	1%
Protein	22.1g	22.23g	0%
Protein per 100 calories	11g	20g	N/A
Calories per 10 g protein	93kcal	49kcal	N/A
Weight per 100 calories	49g	92g	N/A
Unsaturated / Saturated Fat ratio	3.6	2.3	N/A
Calcium	15mg	17mg	0%
Iron	0.34mg	0.36mg	0%
Zinc	0.43mg	0.43mg	0%
Manganese	0.016mg	0.013mg	0%
Vitamin K	0.1µg	0µg	0%
Trans fat		0.025g	N/A
Tryptophan	0.248mg	0.296mg	0%
Threonine	0.969mg	1.014mg	0%
Isoleucine	1.018mg	1.06mg	0%
Leucine	1.796mg	1.835mg	0%
Lysine	2.03mg	2.188mg	0%
Methionine	0.654mg	0.707mg	0%
Phenylalanine	0.863mg	0.935mg	0%
Valine	1.139mg	1.106mg	0%
Histidine	0.651mg	0.502mg	0%
Omega-3 (EPA)	0.69g	0.107g	N/A
Omega-3 (DHA)	1.457g	0.238g	N/A
Omega-3 (DPA)	0.17g	0.027g	N/A
Omega-6 (Eicosadienoic acid)		0.005g	N/A