Shark vs. Rockfish — In-Depth Nutrition Comparison

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What are the differences between shark and rockfish?

Shark is higher in iron and monounsaturated fat, yet rockfish is higher in selenium, vitamin B12, vitamin B2, potassium, and phosphorus.
Rockfish's daily need coverage for selenium is 77% more.
Shark has 13 times more monounsaturated fat than rockfish. While shark has 5.935g of monounsaturated fat, rockfish has only 0.466g.
The amount of saturated fat in rockfish is lower.

We used Fish, shark, mixed species, cooked, batter-dipped and fried and Fish, rockfish, Pacific, mixed species, cooked, dry heat types 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.

Shark

Rockfish

Contains more MagnesiumMagnesium	+30.3%
Contains more CalciumCalcium	+194.1%
Contains more IronIron	+208.3%
Contains more ZincZinc	+11.6%
Contains more ManganeseManganese	+284.6%

Contains more PotassiumPotassium	+201.3%
Contains more PhosphorusPhosphorus	+27.8%
Contains less SodiumSodium	-27%
Contains more SeleniumSelenium	+124.1%

~equal in Copper ~0.041mg

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.

Shark

Rockfish

Contains more Vitamin AVitamin A	+980%
Contains more Vitamin B1Vitamin B1	+166.7%
Contains more Vitamin B5Vitamin B5	+53.5%
Contains more Vitamin B6Vitamin B6	+24.5%
Contains more FolateFolate	+50%

Contains more Vitamin B2Vitamin B2	+133%
Contains more Vitamin B12Vitamin B12	+31.4%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~2.897mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	34µg	76.2µg	77%
Vitamin D*		183 IU	23%
Vitamin D		4.6µg	23%
Polyunsaturated fat	3.701g	0.485g	21%
Fats	13.82g	1.62g	19%
Vitamin B12	1.21µg	1.59µg	16%
Choline		78.7mg	14%
Monounsaturated fat	5.935g	0.466g	14%
Saturated fat	3.205g	0.42g	13%
Vitamin B2	0.097mg	0.226mg	10%
Potassium	155mg	467mg	9%
Iron	1.11mg	0.36mg	9%
Phosphorus	194mg	248mg	8%
Protein	18.62g	22.23g	7%
Calories	228kcal	109kcal	6%
Vitamin A	54µg	5µg	5%
Vitamin B6	0.3mg	0.241mg	5%
Vitamin B1	0.072mg	0.027mg	4%
Vitamin B5	0.62mg	0.404mg	4%
Calcium	50mg	17mg	3%
Vitamin E		0.44mg	3%
Carbs	6.39g	0g	2%
Magnesium	43mg	33mg	2%
Manganese	0.05mg	0.013mg	2%
Cholesterol	59mg	61mg	1%
Sodium	122mg	89mg	1%
Vitamin B3	2.783mg	2.897mg	1%
Folate	15µg	10µg	1%
Protein per 100 calories	8.2g	20g	N/A
Calories per 10 g protein	122kcal	49kcal	N/A
Weight per 100 calories	44g	92g	N/A
Unsaturated / Saturated Fat ratio	3	2.3	N/A
Net carbs	6.39g	0g	N/A
Copper	0.042mg	0.041mg	0%
Zinc	0.48mg	0.43mg	0%
Trans fat		0.025g	N/A
Tryptophan	0.212mg	0.296mg	0%
Threonine	0.843mg	1.014mg	0%
Isoleucine	0.867mg	1.06mg	0%
Leucine	1.515mg	1.835mg	0%
Lysine	1.634mg	2.188mg	0%
Methionine	0.541mg	0.707mg	0%
Phenylalanine	0.75mg	0.935mg	0%
Valine	0.965mg	1.106mg	0%
Histidine	0.538mg	0.502mg	0%
Omega-3 - EPA	0.258g	0.107g	N/A
Omega-3 - DHA	0.431g	0.238g	N/A
Omega-3 - DPA	0.089g	0.027g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A