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  6. Rockfish vs. Tuna

Rockfish vs. Tuna — In-Depth Nutrition Comparison

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Important differences between Rockfish and Tuna

  • Rockfish has more Vitamin D, and Vitamin B2, however, Tuna is richer in Vitamin B3, Vitamin B6, Selenium, Vitamin B12, Phosphorus, Vitamin B1, and Iron.
  • Tuna's daily need coverage for Vitamin B3 is 120% more.
  • Rockfish contains 2 times more Vitamin D than Tuna. Rockfish contains 183IU of Vitamin D, while Tuna contains 82IU.

The food varieties used in the comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Rockfish vs Tuna 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
1
:
8
Tuna
Tuna
Contains more Calcium +325%
Contains more Iron +155.6%
Contains more Magnesium +27.3%
Contains more Phosphorus +34.3%
Contains more Potassium +12.8%
Contains less Sodium -39.3%
Contains more Selenium +42%
Equal in Zinc - 0.45
Equal in Copper - 0.043
Equal in Manganese - 0.013
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +325%
Contains more Iron +155.6%
Contains more Magnesium +27.3%
Contains more Phosphorus +34.3%
Contains more Potassium +12.8%
Contains less Sodium -39.3%
Contains more Selenium +42%
Equal in Zinc - 0.45
Equal in Copper - 0.043
Equal in Manganese - 0.013

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
5
:
6
Tuna
Tuna
Contains more Vitamin E +51.7%
Contains more Vitamin D +130%
Contains more Vitamin B2 +65%
Contains more Vitamin B5 +21%
Contains more Folate +400%
Contains more Vitamin A +306.3%
Contains more Vitamin B1 +396.3%
Contains more Vitamin B3 +661.8%
Contains more Vitamin B6 +330.7%
Contains more Vitamin B12 +47.8%
Contains more Vitamin K +∞%
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin E +51.7%
Contains more Vitamin D +130%
Contains more Vitamin B2 +65%
Contains more Vitamin B5 +21%
Contains more Folate +400%
Contains more Vitamin A +306.3%
Contains more Vitamin B1 +396.3%
Contains more Vitamin B3 +661.8%
Contains more Vitamin B6 +330.7%
Contains more Vitamin B12 +47.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rockfish
Rockfish
3
:
1
Tuna
Tuna
Contains more Fats +174.6%
Contains more Other +15.6%
Contains more Protein +31.1%
Equal in Water - 68.98
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +174.6%
Contains more Other +15.6%
Contains more Protein +31.1%
Equal in Water - 68.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rockfish
Rockfish
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +237.7%
Contains more Polyunsaturated fat +177.1%
Contains less Saturated Fat -51.2%
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +237.7%
Contains more Polyunsaturated fat +177.1%
Contains less Saturated Fat -51.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rockfish Tuna Opinion
Protein 22.23g 29.15g Tuna
Fats 1.62g 0.59g Rockfish
Calories 109kcal 130kcal Tuna
Calcium 17mg 4mg Rockfish
Iron 0.36mg 0.92mg Tuna
Magnesium 33mg 42mg Tuna
Phosphorus 248mg 333mg Tuna
Potassium 467mg 527mg Tuna
Sodium 89mg 54mg Tuna
Zinc 0.43mg 0.45mg Tuna
Copper 0.041mg 0.043mg Tuna
Manganese 0.013mg 0.013mg
Selenium 76.2µg 108.2µg Tuna
Vitamin A 16IU 65IU Tuna
Vitamin A RAE 5µg 22µg Tuna
Vitamin E 0.44mg 0.29mg Rockfish
Vitamin D 183IU 82IU Rockfish
Vitamin D 4.6µg 2µg Rockfish
Vitamin B1 0.027mg 0.134mg Tuna
Vitamin B2 0.226mg 0.137mg Rockfish
Vitamin B3 2.897mg 22.07mg Tuna
Vitamin B5 0.404mg 0.334mg Rockfish
Vitamin B6 0.241mg 1.038mg Tuna
Folate 10µg 2µg Rockfish
Vitamin B12 1.59µg 2.35µg Tuna
Vitamin K 0µg 0.1µg Tuna
Tryptophan 0.296mg 0.313mg Tuna
Threonine 1.014mg 1.224mg Tuna
Isoleucine 1.06mg 1.287mg Tuna
Leucine 1.835mg 2.27mg Tuna
Lysine 2.188mg 2.565mg Tuna
Methionine 0.707mg 0.827mg Tuna
Phenylalanine 0.935mg 1.091mg Tuna
Valine 1.106mg 1.438mg Tuna
Histidine 0.502mg 0.822mg Tuna
Cholesterol 61mg 47mg Tuna
Trans Fat 0.025g 0.02g Tuna
Saturated Fat 0.42g 0.205g Tuna
Omega-3 - DHA 0.238g 0.105g Rockfish
Omega-3 - EPA 0.107g 0.015g Rockfish
Omega-3 - DPA 0.027g 0.005g Rockfish
Monounsaturated Fat 0.466g 0.138g Rockfish
Polyunsaturated fat 0.485g 0.175g Rockfish
Omega-6 - Eicosadienoic acid 0.005g 0.002g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
64%
Rockfish
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.215g)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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 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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.