Rockfish vs. Trout — In-Depth Nutrition Comparison

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Important differences between rockfish and trout

Rockfish has more selenium and vitamin B2; however, trout is richer in vitamin B12, vitamin D*, vitamin B5, vitamin B3, vitamin E, vitamin B6, vitamin A, and vitamin B1.
Trout's daily need coverage for vitamin B12 is 105% more.
Rockfish contains 3 times more selenium than trout. Rockfish contains 76.2µg of selenium, while trout contains 28.1µg.

The food varieties used in the comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, trout, rainbow, farmed, cooked, dry heat.

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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

Trout

Contains more SeleniumSelenium

+171.2%

Contains more CalciumCalcium	+76.5%
Contains more CopperCopper	+34.1%
Contains more ZincZinc	+25.6%
Contains less SodiumSodium	-31.5%

~equal in Magnesium ~30mg

~equal in Potassium ~450mg

~equal in Iron ~0.36mg

~equal in Phosphorus ~270mg

~equal in Manganese ~0.013mg

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

Trout

Contains more Vitamin B2Vitamin B2

+111.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+313%
Contains more Vitamin AVitamin A	+1900%
Contains more Vitamin EVitamin E	+534.1%
Contains more Vitamin B1Vitamin B1	+429.6%
Contains more Vitamin B3Vitamin B3	+129.4%
Contains more Vitamin B5Vitamin B5	+392.6%
Contains more Vitamin B6Vitamin B6	+60.2%
Contains more Vitamin B12Vitamin B12	+158.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+20%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.59µg	4.11µg	105%
Selenium	76.2µg	28.1µg	87%
Vitamin D*	183 IU	759 IU	72%
Vitamin D	4.6µg	19µg	72%
Vitamin B5	0.404mg	1.99mg	32%
Vitamin B3	2.897mg	6.646mg	23%
Vitamin E	0.44mg	2.79mg	16%
Vitamin A	5µg	100µg	11%
Vitamin B6	0.241mg	0.386mg	11%
Vitamin B1	0.027mg	0.143mg	10%
Fats	1.62g	7.38g	9%
Vitamin B2	0.226mg	0.107mg	9%
Polyunsaturated fat	0.485g	1.799g	9%
Saturated fat	0.42g	1.651g	6%
Monounsaturated fat	0.466g	2.363g	5%
Calories	109kcal	168kcal	3%
Protein	22.23g	23.8g	3%
Vitamin C	0mg	2.9mg	3%
Cholesterol	61mg	70mg	3%
Phosphorus	248mg	270mg	3%
Copper	0.041mg	0.055mg	2%
Magnesium	33mg	30mg	1%
Calcium	17mg	30mg	1%
Potassium	467mg	450mg	1%
Zinc	0.43mg	0.54mg	1%
Sodium	89mg	61mg	1%
Folate	10µg	12µg	1%
Protein per 100 calories	20g	14g	N/A
Calories per 10 g protein	49kcal	71kcal	N/A
Weight per 100 calories	92g	60g	N/A
Unsaturated / Saturated Fat ratio	2.3	2.5	N/A
Iron	0.36mg	0.36mg	0%
Manganese	0.013mg	0.013mg	0%
Vitamin K	0µg	0.1µg	0%
Trans fat	0.025g	0.056g	N/A
Choline	78.7mg	77.6mg	0%
Tryptophan	0.296mg	0.279mg	0%
Threonine	1.014mg	1.092mg	0%
Isoleucine	1.06mg	1.148mg	0%
Leucine	1.835mg	2.025mg	0%
Lysine	2.188mg	2.287mg	0%
Methionine	0.707mg	0.738mg	0%
Phenylalanine	0.935mg	0.973mg	0%
Valine	1.106mg	1.283mg	0%
Histidine	0.502mg	0.733mg	0%
Omega-3 (EPA)	0.107g	0.259g	N/A
Omega-3 (DHA)	0.238g	0.616g	N/A
Omega-3 (DPA)	0.027g	0.109g	N/A
Omega-6 (Eicosadienoic acid)	0.005g	0.047g	N/A