Rockfish vs. Caviar — In-Depth Nutrition Comparison

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Summary of differences between rockfish and caviar

Rockfish has more selenium, while caviar has more vitamin B12, iron, choline, magnesium, vitamin B5, vitamin B2, and calcium.
Caviar covers your daily need for vitamin B12, 767% more than rockfish.
The amount of cholesterol in rockfish is lower.

These are the specific foods used in this comparison Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, caviar, black, and red, granular.

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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

Caviar

Contains more PotassiumPotassium	+158%
Contains less SodiumSodium	-94.1%
Contains more SeleniumSelenium	+16.3%

Contains more MagnesiumMagnesium	+809.1%
Contains more CalciumCalcium	+1517.6%
Contains more IronIron	+3200%
Contains more CopperCopper	+168.3%
Contains more ZincZinc	+120.9%
Contains more PhosphorusPhosphorus	+43.5%
Contains more ManganeseManganese	+284.6%

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

Caviar

Contains more Vitamin DVitamin D	+58.6%
Contains more Vitamin B3Vitamin B3	+2314.2%

Contains more Vitamin AVitamin A	+5320%
Contains more Vitamin EVitamin E	+329.5%
Contains more Vitamin B1Vitamin B1	+603.7%
Contains more Vitamin B2Vitamin B2	+174.3%
Contains more Vitamin B5Vitamin B5	+766.3%
Contains more Vitamin B6Vitamin B6	+32.8%
Contains more Vitamin B12Vitamin B12	+1157.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+400%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.59µg	20µg	767%
Cholesterol	61mg	588mg	176%
Iron	0.36mg	11.88mg	144%
Choline	78.7mg	490.9mg	75%
Magnesium	33mg	300mg	64%
Vitamin B5	0.404mg	3.5mg	62%
Sodium	89mg	1500mg	61%
Polyunsaturated fat	0.485g	7.405g	46%
Vitamin A	5µg	271µg	30%
Vitamin B2	0.226mg	0.62mg	30%
Calcium	17mg	275mg	26%
Fats	1.62g	17.9g	25%
Selenium	76.2µg	65.5µg	19%
Vitamin B3	2.897mg	0.12mg	17%
Saturated fat	0.42g	4.06g	17%
Phosphorus	248mg	356mg	15%
Vitamin B1	0.027mg	0.19mg	14%
Vitamin E	0.44mg	1.89mg	10%
Folate	10µg	50µg	10%
Monounsaturated fat	0.466g	4.631g	10%
Vitamin D	4.6µg	2.9µg	9%
Calories	109kcal	264kcal	8%
Vitamin D*	183 IU	117 IU	8%
Potassium	467mg	181mg	8%
Copper	0.041mg	0.11mg	8%
Vitamin B6	0.241mg	0.32mg	6%
Protein	22.23g	24.6g	5%
Zinc	0.43mg	0.95mg	5%
Manganese	0.013mg	0.05mg	2%
Carbs	0g	4g	1%
Vitamin K	0µg	0.6µg	1%
Protein per 100 calories	20g	9.3g	N/A
Calories per 10 g protein	49kcal	107kcal	N/A
Weight per 100 calories	92g	38g	N/A
Unsaturated / Saturated Fat ratio	2.3	3	N/A
Net carbs	0g	4g	N/A
Trans fat	0.025g		N/A
Tryptophan	0.296mg	0.323mg	0%
Threonine	1.014mg	1.263mg	0%
Isoleucine	1.06mg	1.035mg	0%
Leucine	1.835mg	2.133mg	0%
Lysine	2.188mg	1.834mg	0%
Methionine	0.707mg	0.646mg	0%
Phenylalanine	0.935mg	1.071mg	0%
Valine	1.106mg	1.263mg	0%
Histidine	0.502mg	0.649mg	0%
Omega-3 - EPA	0.107g	2.741g	N/A
Omega-3 - DHA	0.238g	3.8g	N/A
Omega-3 - DPA	0.027g	0.229g	N/A
Omega-6 - Eicosadienoic acid	0.005g		N/A