Rockfish vs. Turbot — In-Depth Nutrition Comparison

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Summary of differences between rockfish and turbot

Rockfish has more selenium, phosphorus, and vitamin B2, while turbot has more vitamin B12, magnesium, and vitamin B5.
Rockfish covers your daily need for selenium 53% more than turbot.
Rockfish contains 2 times more vitamin B2 than turbot. While rockfish contains 0.226mg of vitamin B2, turbot contains only 0.097mg.
The amount of sodium in rockfish is lower.

These are the specific foods used in this comparison Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, turbot, european, 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

Turbot

Contains more PotassiumPotassium	+53.1%
Contains more ZincZinc	+53.6%
Contains more PhosphorusPhosphorus	+50.3%
Contains less SodiumSodium	-53.6%
Contains more SeleniumSelenium	+62.8%

Contains more MagnesiumMagnesium	+97%
Contains more CalciumCalcium	+35.3%
Contains more IronIron	+27.8%
Contains more CopperCopper	+14.6%
Contains more ManganeseManganese	+69.2%

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

Turbot

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+133%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+140%
Contains more Vitamin B1Vitamin B1	+181.5%
Contains more Vitamin B5Vitamin B5	+62.9%
Contains more Vitamin B12Vitamin B12	+59.7%

~equal in Vitamin B3 ~2.679mg

~equal in Vitamin B6 ~0.242mg

~equal in Vitamin K ~µg

~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	76.2µg	46.8µg	53%
Vitamin B12	1.59µg	2.54µg	40%
Vitamin D*	183 IU		23%
Vitamin D	4.6µg		23%
Choline	78.7mg		14%
Phosphorus	248mg	165mg	12%
Vitamin B2	0.226mg	0.097mg	10%
Magnesium	33mg	65mg	8%
Potassium	467mg	305mg	5%
Vitamin B5	0.404mg	0.658mg	5%
Sodium	89mg	192mg	4%
Vitamin B1	0.027mg	0.076mg	4%
Protein	22.23g	20.58g	3%
Fats	1.62g	3.78g	3%
Vitamin E	0.44mg		3%
Polyunsaturated fat	0.485g		3%
Vitamin C	0mg	1.7mg	2%
Saturated fat	0.42g		2%
Calories	109kcal	122kcal	1%
Calcium	17mg	23mg	1%
Iron	0.36mg	0.46mg	1%
Copper	0.041mg	0.047mg	1%
Zinc	0.43mg	0.28mg	1%
Vitamin A	5µg	12µg	1%
Vitamin B3	2.897mg	2.679mg	1%
Monounsaturated fat	0.466g		1%
Protein per 100 calories	20g	17g	N/A
Calories per 10 g protein	49kcal	59kcal	N/A
Weight per 100 calories	92g	82g	N/A
Unsaturated / Saturated Fat ratio	2.3		N/A
Cholesterol	61mg	62mg	0%
Manganese	0.013mg	0.022mg	0%
Vitamin B6	0.241mg	0.242mg	0%
Folate	10µg	9µg	0%
Trans fat	0.025g		N/A
Tryptophan	0.296mg	0.23mg	0%
Threonine	1.014mg	0.902mg	0%
Isoleucine	1.06mg	0.948mg	0%
Leucine	1.835mg	1.672mg	0%
Lysine	2.188mg	1.89mg	0%
Methionine	0.707mg	0.609mg	0%
Phenylalanine	0.935mg	0.803mg	0%
Valine	1.106mg	1.06mg	0%
Histidine	0.502mg	0.606mg	0%
Omega-3 (EPA)	0.107g		N/A
Omega-3 (DHA)	0.238g		N/A
Omega-3 (DPA)	0.027g		N/A
Omega-6 (Eicosadienoic acid)	0.005g		N/A