Rockfish vs. Sardines — In-Depth Nutrition Comparison

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How are rockfish and sardines different?

Rockfish is higher in selenium; however, sardines are richer in vitamin B12, calcium, phosphorus, iron, copper, vitamin B3, and vitamin E.
Daily need coverage for vitamin B12 for sardines is 306% higher.
Rockfish has less cholesterol.

Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties 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

Sardines

Contains more PotassiumPotassium	+17.6%
Contains less SodiumSodium	-71%
Contains more SeleniumSelenium	+44.6%

Contains more MagnesiumMagnesium	+18.2%
Contains more CalciumCalcium	+2147.1%
Contains more IronIron	+711.1%
Contains more CopperCopper	+353.7%
Contains more ZincZinc	+204.7%
Contains more PhosphorusPhosphorus	+97.6%
Contains more ManganeseManganese	+730.8%

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

Sardines

Contains more Vitamin B6Vitamin B6

+44.3%

Contains more Vitamin AVitamin A	+540%
Contains more Vitamin EVitamin E	+363.6%
Contains more Vitamin B1Vitamin B1	+196.3%
Contains more Vitamin B3Vitamin B3	+81%
Contains more Vitamin B5Vitamin B5	+58.9%
Contains more Vitamin B12Vitamin B12	+462.3%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~4.8µg

~equal in Vitamin B2 ~0.227mg

~equal in Folate ~10µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.59µg	8.94µg	306%
Selenium	76.2µg	52.7µg	43%
Calcium	17mg	382mg	37%
Phosphorus	248mg	490mg	35%
Iron	0.36mg	2.92mg	32%
Polyunsaturated fat	0.485g	5.148g	31%
Cholesterol	61mg	142mg	27%
Copper	0.041mg	0.186mg	16%
Fats	1.62g	11.45g	15%
Vitamin B3	2.897mg	5.245mg	15%
Vitamin E	0.44mg	2.04mg	11%
Sodium	89mg	307mg	9%
Monounsaturated fat	0.466g	3.869g	9%
Zinc	0.43mg	1.31mg	8%
Vitamin B6	0.241mg	0.167mg	6%
Calories	109kcal	208kcal	5%
Protein	22.23g	24.62g	5%
Vitamin B5	0.404mg	0.642mg	5%
Saturated fat	0.42g	1.528g	5%
Manganese	0.013mg	0.108mg	4%
Vitamin B1	0.027mg	0.08mg	4%
Vitamin A	5µg	32µg	3%
Potassium	467mg	397mg	2%
Vitamin K	0µg	2.6µg	2%
Vitamin D*	183 IU	193 IU	1%
Vitamin D	4.6µg	4.8µg	1%
Magnesium	33mg	39mg	1%
Choline	78.7mg	75mg	1%
Protein per 100 calories	20g	12g	N/A
Calories per 10 g protein	49kcal	84kcal	N/A
Weight per 100 calories	92g	48g	N/A
Unsaturated / Saturated Fat ratio	2.3	5.9	N/A
Vitamin B2	0.226mg	0.227mg	0%
Folate	10µg	10µg	0%
Trans fat	0.025g		N/A
Tryptophan	0.296mg	0.276mg	0%
Threonine	1.014mg	1.079mg	0%
Isoleucine	1.06mg	1.134mg	0%
Leucine	1.835mg	2.001mg	0%
Lysine	2.188mg	2.26mg	0%
Methionine	0.707mg	0.729mg	0%
Phenylalanine	0.935mg	0.961mg	0%
Valine	1.106mg	1.268mg	0%
Histidine	0.502mg	0.725mg	0%
Omega-3 - EPA	0.107g	0.473g	N/A
Omega-3 - DHA	0.238g	0.509g	N/A
Omega-3 - DPA	0.027g	0g	N/A
Omega-6 - Eicosadienoic acid	0.005g		N/A