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  6. Rockfish vs. Tilefish

Rockfish vs. Tilefish — In-Depth Nutrition Comparison

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The main differences between Rockfish and Tilefish

  • Rockfish has more Selenium, however, Tilefish has more Vitamin B12, Vitamin B1, Vitamin B5, Polyunsaturated fat, and Monounsaturated Fat.
  • Daily need coverage for Selenium from Rockfish is 45% higher.

Food types used in this article are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, tilefish, cooked, dry heat.

Infographic

Rockfish vs Tilefish infographic
Infographic link

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
Rockfish
3
:
6
Tilefish
Tilefish
Contains more Iron +16.1%
Contains more Selenium +48%
Contains more Calcium +52.9%
Contains less Sodium -33.7%
Contains more Zinc +23.3%
Contains more Copper +26.8%
Contains more Manganese +15.4%
Equal in Magnesium - 33
Equal in Phosphorus - 236
Equal in Potassium - 512
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Tilefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 24% 102% 46% 8% 15% 18% 2% 281%
Contains more Iron +16.1%
Contains more Selenium +48%
Contains more Calcium +52.9%
Contains less Sodium -33.7%
Contains more Zinc +23.3%
Contains more Copper +26.8%
Contains more Manganese +15.4%
Equal in Magnesium - 33
Equal in Phosphorus - 236
Equal in Potassium - 512

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
Rockfish
4
:
7
Tilefish
Tilefish
Contains more Vitamin B2 +18.9%
Contains more Vitamin A +331.3%
Contains more Vitamin B1 +418.5%
Contains more Vitamin B3 +20.8%
Contains more Vitamin B5 +115.3%
Contains more Vitamin B6 +24.5%
Contains more Folate +70%
Contains more Vitamin B12 +57.2%
Rockfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 0%
Tilefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 35% 44% 66% 53% 70% 13% 313% 0%
Contains more Vitamin B2 +18.9%
Contains more Vitamin A +331.3%
Contains more Vitamin B1 +418.5%
Contains more Vitamin B3 +20.8%
Contains more Vitamin B5 +115.3%
Contains more Vitamin B6 +24.5%
Contains more Folate +70%
Contains more Vitamin B12 +57.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rockfish
Rockfish
2
:
2
Tilefish
Tilefish
Contains more Other +155.2%
Contains more Protein +10.2%
Contains more Fats +189.5%
Equal in Water - 70.24
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Tilefish
24% 5% 70%
Protein: 24.49 g
Fats: 4.69 g
Carbs: 0 g
Water: 70.24 g
Other: 0.58 g
Contains more Other +155.2%
Contains more Protein +10.2%
Contains more Fats +189.5%
Equal in Water - 70.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rockfish
Rockfish
1
:
2
Tilefish
Tilefish
Contains less Saturated Fat -51.6%
Contains more Monounsaturated Fat +185.8%
Contains more Polyunsaturated fat +156.9%
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Tilefish
25% 39% 36%
Saturated Fat: 0.868 g
Monounsaturated Fat: 1.332 g
Polyunsaturated fat: 1.246 g
Contains less Saturated Fat -51.6%
Contains more Monounsaturated Fat +185.8%
Contains more Polyunsaturated fat +156.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rockfish Tilefish
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rockfish Tilefish Opinion
Protein 22.23g 24.49g Tilefish
Fats 1.62g 4.69g Tilefish
Calories 109kcal 147kcal Tilefish
Calcium 17mg 26mg Tilefish
Iron 0.36mg 0.31mg Rockfish
Magnesium 33mg 33mg
Phosphorus 248mg 236mg Rockfish
Potassium 467mg 512mg Tilefish
Sodium 89mg 59mg Tilefish
Zinc 0.43mg 0.53mg Tilefish
Copper 0.041mg 0.052mg Tilefish
Manganese 0.013mg 0.015mg Tilefish
Selenium 76.2µg 51.5µg Rockfish
Vitamin A 16IU 69IU Tilefish
Vitamin A RAE 5µg 21µg Tilefish
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.027mg 0.14mg Tilefish
Vitamin B2 0.226mg 0.19mg Rockfish
Vitamin B3 2.897mg 3.5mg Tilefish
Vitamin B5 0.404mg 0.87mg Tilefish
Vitamin B6 0.241mg 0.3mg Tilefish
Folate 10µg 17µg Tilefish
Vitamin B12 1.59µg 2.5µg Tilefish
Tryptophan 0.296mg 0.274mg Rockfish
Threonine 1.014mg 1.074mg Tilefish
Isoleucine 1.06mg 1.128mg Tilefish
Leucine 1.835mg 1.99mg Tilefish
Lysine 2.188mg 2.249mg Tilefish
Methionine 0.707mg 0.725mg Tilefish
Phenylalanine 0.935mg 0.956mg Tilefish
Valine 1.106mg 1.262mg Tilefish
Histidine 0.502mg 0.721mg Tilefish
Cholesterol 61mg 64mg Rockfish
Trans Fat 0.025g Tilefish
Saturated Fat 0.42g 0.868g Rockfish
Omega-3 - DHA 0.238g 0.733g Tilefish
Omega-3 - EPA 0.107g 0.172g Tilefish
Omega-3 - DPA 0.027g 0.143g Tilefish
Monounsaturated Fat 0.466g 1.332g Tilefish
Polyunsaturated fat 0.485g 1.246g Tilefish
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Tilefish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Rockfish
50%
Tilefish
Minerals Daily Need Coverage Score
64%
Rockfish
51%
Tilefish

Comparison summary

Which food is lower in Sugar?
Tilefish
Tilefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tilefish
Tilefish contains less Sodium (difference - 30mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 0.448g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/nutrients
  2. Tilefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175152/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.