Halibut vs. Rockfish — In-Depth Nutrition Comparison

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What are the differences between halibut and rockfish?

Halibut is higher in vitamin B6, iron, and polyunsaturated fat, yet rockfish is higher in selenium, vitamin B12, vitamin B2, vitamin B3, and phosphorus.
Rockfish's daily need coverage for selenium is 53% more.
Halibut has 7 times more saturated fat than rockfish. While halibut has 3.102g of saturated fat, rockfish has only 0.42g.

We used Fish, halibut, greenland, 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.

Halibut

Rockfish

Contains more IronIron	+136.1%
Contains more ZincZinc	+18.6%
Contains more ManganeseManganese	+15.4%

Contains more CalciumCalcium	+325%
Contains more PotassiumPotassium	+35.8%
Contains more PhosphorusPhosphorus	+18.1%
Contains less SodiumSodium	-13.6%
Contains more SeleniumSelenium	+62.8%

~equal in Magnesium ~33mg

~equal in Copper ~0.041mg

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.

Halibut

Rockfish

Contains more Vitamin AVitamin A	+260%
Contains more Vitamin B1Vitamin B1	+170.4%
Contains more Vitamin B6Vitamin B6	+101.2%

Contains more Vitamin B2Vitamin B2	+119.4%
Contains more Vitamin B3Vitamin B3	+50.7%
Contains more Vitamin B5Vitamin B5	+40.3%
Contains more Vitamin B12Vitamin B12	+65.6%
Contains more FolateFolate	+900%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.8µg	76.2µg	53%
Vitamin B12	0.96µg	1.59µg	26%
Monounsaturated fat	10.742g	0.466g	26%
Fats	17.74g	1.62g	25%
Vitamin D*		183 IU	23%
Vitamin D		4.6µg	23%
Vitamin B6	0.485mg	0.241mg	19%
Choline		78.7mg	14%
Saturated fat	3.102g	0.42g	12%
Vitamin B2	0.103mg	0.226mg	9%
Protein	18.42g	22.23g	8%
Polyunsaturated fat	1.753g	0.485g	8%
Calories	239kcal	109kcal	7%
Iron	0.85mg	0.36mg	6%
Vitamin B3	1.923mg	2.897mg	6%
Phosphorus	210mg	248mg	5%
Potassium	344mg	467mg	4%
Vitamin B1	0.073mg	0.027mg	4%
Vitamin E		0.44mg	3%
Vitamin B5	0.288mg	0.404mg	2%
Folate	1µg	10µg	2%
Cholesterol	59mg	61mg	1%
Calcium	4mg	17mg	1%
Zinc	0.51mg	0.43mg	1%
Sodium	103mg	89mg	1%
Vitamin A	18µg	5µg	1%
Protein per 100 calories	7.7g	20g	N/A
Calories per 10 g protein	130kcal	49kcal	N/A
Weight per 100 calories	42g	92g	N/A
Unsaturated / Saturated Fat ratio	4	2.3	N/A
Magnesium	33mg	33mg	0%
Copper	0.038mg	0.041mg	0%
Manganese	0.015mg	0.013mg	0%
Trans fat		0.025g	N/A
Tryptophan	0.206mg	0.296mg	0%
Threonine	0.808mg	1.014mg	0%
Isoleucine	0.849mg	1.06mg	0%
Leucine	1.497mg	1.835mg	0%
Lysine	1.692mg	2.188mg	0%
Methionine	0.545mg	0.707mg	0%
Phenylalanine	0.719mg	0.935mg	0%
Valine	0.949mg	1.106mg	0%
Histidine	0.542mg	0.502mg	0%
Omega-3 - EPA	0.674g	0.107g	N/A
Omega-3 - DHA	0.504g	0.238g	N/A
Omega-3 - DPA	0.114g	0.027g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A