Rockfish vs. Smoked salmon — In-Depth Nutrition Comparison

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How are rockfish and smoked salmon different?

Rockfish is richer in selenium, phosphorus, vitamin B2, and protein, while smoked salmon is higher in vitamin B12, vitamin D*, copper, and vitamin B3.
Rockfish covers your daily need for selenium 80% more than smoked salmon.
Rockfish contains 3 times more cholesterol than smoked salmon. Rockfish contains 61mg of cholesterol, while smoked salmon contains 23mg.

Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, salmon, chinook, smoked types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rockfish

Smoked salmon

Contains more MagnesiumMagnesium	+83.3%
Contains more CalciumCalcium	+54.5%
Contains more PotassiumPotassium	+166.9%
Contains more ZincZinc	+38.7%
Contains more PhosphorusPhosphorus	+51.2%
Contains less SodiumSodium	-86.8%
Contains more SeleniumSelenium	+135.2%

Contains more IronIron	+136.1%
Contains more CopperCopper	+461%
Contains more ManganeseManganese	+30.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rockfish

Smoked salmon

Contains more Vitamin B1Vitamin B1	+17.4%
Contains more Vitamin B2Vitamin B2	+123.8%
Contains more FolateFolate	+400%

Contains more Vitamin DVitamin D	+271.7%
Contains more Vitamin AVitamin A	+420%
Contains more Vitamin EVitamin E	+206.8%
Contains more Vitamin B3Vitamin B3	+62.9%
Contains more Vitamin B5Vitamin B5	+115.3%
Contains more Vitamin B6Vitamin B6	+15.4%
Contains more Vitamin B12Vitamin B12	+105%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	76.2µg	32.4µg	80%
Vitamin B12	1.59µg	3.26µg	70%
Vitamin D*	183 IU	685 IU	63%
Vitamin D	4.6µg	17.1µg	63%
Sodium	89mg	672mg	25%
Copper	0.041mg	0.23mg	21%
Cholesterol	61mg	23mg	13%
Phosphorus	248mg	164mg	12%
Vitamin B3	2.897mg	4.72mg	11%
Vitamin B2	0.226mg	0.101mg	10%
Potassium	467mg	175mg	9%
Vitamin B5	0.404mg	0.87mg	9%
Protein	22.23g	18.28g	8%
Iron	0.36mg	0.85mg	6%
Vitamin E	0.44mg	1.35mg	6%
Fats	1.62g	4.32g	4%
Magnesium	33mg	18mg	4%
Monounsaturated fat	0.466g	2.023g	4%
Vitamin B6	0.241mg	0.278mg	3%
Polyunsaturated fat	0.485g	0.995g	3%
Vitamin A	5µg	26µg	2%
Folate	10µg	2µg	2%
Choline	78.7mg	89mg	2%
Saturated fat	0.42g	0.929g	2%
Calcium	17mg	11mg	1%
Zinc	0.43mg	0.31mg	1%
Calories	109kcal	117kcal	0%
Protein per 100 calories	20g	16g	N/A
Calories per 10 g protein	49kcal	64kcal	N/A
Weight per 100 calories	92g	85g	N/A
Unsaturated / Saturated Fat ratio	2.3	3.2	N/A
Manganese	0.013mg	0.017mg	0%
Vitamin B1	0.027mg	0.023mg	0%
Vitamin K	0µg	0.1µg	0%
Trans fat	0.025g		N/A
Tryptophan	0.296mg	0.205mg	0%
Threonine	1.014mg	0.801mg	0%
Isoleucine	1.06mg	0.842mg	0%
Leucine	1.835mg	1.486mg	0%
Lysine	2.188mg	1.679mg	0%
Methionine	0.707mg	0.541mg	0%
Phenylalanine	0.935mg	0.714mg	0%
Valine	1.106mg	0.942mg	0%
Histidine	0.502mg	0.538mg	0%
Omega-3 (EPA)	0.107g	0.183g	N/A
Omega-3 (DHA)	0.238g	0.267g	N/A
Omega-3 (DPA)	0.027g	0.073g	N/A
Omega-6 (Eicosadienoic acid)	0.005g		N/A