Rockfish vs. Salmon — In-Depth Nutrition Comparison

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How are rockfish and salmon different?

Rockfish is richer in selenium and vitamin B2, while salmon is higher in vitamin B12, vitamin D*, vitamin B3, vitamin B6, vitamin B1, vitamin B5, and folate.
Rockfish covers your daily need for selenium, 63% more than salmon.
Rockfish contains 2 times more vitamin B2 than salmon. Rockfish contains 0.226mg of vitamin B2, while salmon contains 0.135mg.
Rockfish is lower in saturated fat.

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

Salmon

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

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

~equal in Magnesium ~30mg

~equal in Iron ~0.34mg

~equal in Zinc ~0.43mg

~equal in Phosphorus ~252mg

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

Salmon

Contains more Vitamin B2Vitamin B2

+67.4%

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%

All nutrients comparison - raw data values

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