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.

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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.

Rockfish

Tuna

Contains more CalciumCalcium

+325%

Contains more MagnesiumMagnesium	+27.3%
Contains more PotassiumPotassium	+12.8%
Contains more IronIron	+155.6%
Contains more PhosphorusPhosphorus	+34.3%
Contains less SodiumSodium	-39.3%
Contains more SeleniumSelenium	+42%

~equal in Copper ~0.043mg

~equal in Zinc ~0.45mg

~equal in Manganese ~0.013mg

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

Tuna

Contains more Vitamin EVitamin E	+51.7%
Contains more Vitamin DVitamin D	+130%
Contains more Vitamin B2Vitamin B2	+65%
Contains more Vitamin B5Vitamin B5	+21%
Contains more FolateFolate	+400%

Contains more Vitamin AVitamin A	+340%
Contains more Vitamin B1Vitamin B1	+396.3%
Contains more Vitamin B3Vitamin B3	+661.8%
Contains more Vitamin B6Vitamin B6	+330.7%
Contains more Vitamin B12Vitamin B12	+47.8%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Choline ~77.6mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	2.897mg	22.07mg	120%
Vitamin B6	0.241mg	1.038mg	61%
Selenium	76.2µg	108.2µg	58%
Vitamin B12	1.59µg	2.35µg	32%
Protein	22.23g	29.15g	14%
Vitamin D	183IU	82IU	13%
Vitamin D	4.6µg	2µg	13%
Phosphorus	248mg	333mg	12%
Vitamin B1	0.027mg	0.134mg	9%
Vitamin B2	0.226mg	0.137mg	7%
Iron	0.36mg	0.92mg	7%
Cholesterol	61mg	47mg	5%
Folate	10µg	2µg	2%
Fats	1.62g	0.59g	2%
Vitamin A	5µg	22µg	2%
Sodium	89mg	54mg	2%
Potassium	467mg	527mg	2%
Polyunsaturated fat	0.485g	0.175g	2%
Magnesium	33mg	42mg	2%
Monounsaturated fat	0.466g	0.138g	1%
Saturated fat	0.42g	0.205g	1%
Calories	109kcal	130kcal	1%
Vitamin B5	0.404mg	0.334mg	1%
Vitamin E	0.44mg	0.29mg	1%
Calcium	17mg	4mg	1%
Copper	0.041mg	0.043mg	0%
Zinc	0.43mg	0.45mg	0%
Manganese	0.013mg	0.013mg	0%
Vitamin K	0µg	0.1µg	0%
Trans fat	0.025g	0.02g	N/A
Choline	78.7mg	77.6mg	0%
Tryptophan	0.296mg	0.313mg	0%
Threonine	1.014mg	1.224mg	0%
Isoleucine	1.06mg	1.287mg	0%
Leucine	1.835mg	2.27mg	0%
Lysine	2.188mg	2.565mg	0%
Methionine	0.707mg	0.827mg	0%
Phenylalanine	0.935mg	1.091mg	0%
Valine	1.106mg	1.438mg	0%
Histidine	0.502mg	0.822mg	0%
Omega-3 - EPA	0.107g	0.015g	N/A
Omega-3 - DHA	0.238g	0.105g	N/A
Omega-3 - DPA	0.027g	0.005g	N/A
Omega-6 - Eicosadienoic acid	0.005g	0.002g	N/A