Rockfish vs. Cod — In-Depth Nutrition Comparison

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What are the differences between rockfish and cod?

Rockfish is higher in selenium, vitamin B12, vitamin D*, phosphorus, vitamin B2, and potassium, yet cod is higher in vitamin B1.
Rockfish's daily need coverage for selenium is 70% more.
Rockfish has 4 times more vitamin D* than cod. While rockfish has 183 IU of vitamin D*, cod has only 46 IU.

We used Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, cod, Atlantic, 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.

Rockfish

Cod

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%

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%

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.

Rockfish

Cod

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%

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	+∞%

All nutrients comparison - raw data values

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