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Tuna salad vs. Rockfish — In-Depth Nutrition Comparison

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How are Tuna salad and Rockfish different?

  • Tuna salad is higher in Vitamin B3, and Copper, however, Rockfish is richer in Selenium, Vitamin B12, Vitamin B6, Vitamin B2, Phosphorus, and Potassium.
  • Daily need coverage for Selenium from Rockfish is 64% higher.
  • Tuna salad contains 5 times more Sodium than Rockfish. While Tuna salad contains 402mg of Sodium, Rockfish contains only 89mg.

Fish, tuna salad and Fish, rockfish, Pacific, mixed species, cooked, dry heat are the varieties used in this article.

Infographic

Tuna salad vs Rockfish infographic
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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.
Contains more Iron +177.8%
Contains more Zinc +30.2%
Contains more Copper +253.7%
Contains more Manganese +207.7%
Contains more Magnesium +73.7%
Contains more Phosphorus +39.3%
Contains more Potassium +162.4%
Contains less Sodium -77.9%
Contains more Selenium +85%
Equal in Calcium - 17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains more Iron +177.8%
Contains more Zinc +30.2%
Contains more Copper +253.7%
Contains more Manganese +207.7%
Contains more Magnesium +73.7%
Contains more Phosphorus +39.3%
Contains more Potassium +162.4%
Contains less Sodium -77.9%
Contains more Selenium +85%
Equal in Calcium - 17

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.
:
Contains more Vitamin A +506.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B3 +131.3%
Contains more Vitamin B2 +222.9%
Contains more Vitamin B5 +55.4%
Contains more Vitamin B6 +197.5%
Contains more Folate +25%
Contains more Vitamin B12 +32.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 43% 0%
Contains more Vitamin A +506.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B3 +131.3%
Contains more Vitamin B2 +222.9%
Contains more Vitamin B5 +55.4%
Contains more Vitamin B6 +197.5%
Contains more Folate +25%
Contains more Vitamin B12 +32.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +471.6%
Contains more Carbs +∞%
Contains more Other +43.9%
Contains more Protein +38.6%
Contains more Water +18.2%
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more Fats +471.6%
Contains more Carbs +∞%
Contains more Other +43.9%
Contains more Protein +38.6%
Contains more Water +18.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +519.5%
Contains more Polyunsaturated fat +749.9%
Contains less Saturated Fat -72.8%
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Contains more Monounsaturated Fat +519.5%
Contains more Polyunsaturated fat +749.9%
Contains less Saturated Fat -72.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna salad Rockfish Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 22.23g Rockfish
Fats 9.26g 1.62g Tuna salad
Carbs 9.41g 0g Tuna salad
Calories 187kcal 109kcal Tuna salad
Calcium 17mg 17mg
Iron 1mg 0.36mg Tuna salad
Magnesium 19mg 33mg Rockfish
Phosphorus 178mg 248mg Rockfish
Potassium 178mg 467mg Rockfish
Sodium 402mg 89mg Rockfish
Zinc 0.56mg 0.43mg Tuna salad
Copper 0.145mg 0.041mg Tuna salad
Manganese 0.04mg 0.013mg Tuna salad
Selenium 41.2µg 76.2µg Rockfish
Vitamin A 97IU 16IU Tuna salad
Vitamin A RAE 24µg 5µg Tuna salad
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin C 2.2mg 0mg Tuna salad
Vitamin B1 0.031mg 0.027mg Tuna salad
Vitamin B2 0.07mg 0.226mg Rockfish
Vitamin B3 6.7mg 2.897mg Tuna salad
Vitamin B5 0.26mg 0.404mg Rockfish
Vitamin B6 0.081mg 0.241mg Rockfish
Folate 8µg 10µg Rockfish
Vitamin B12 1.2µg 1.59µg Rockfish
Choline 78.7mg Rockfish
Tryptophan 0.18mg 0.296mg Rockfish
Threonine 0.701mg 1.014mg Rockfish
Isoleucine 0.739mg 1.06mg Rockfish
Leucine 1.293mg 1.835mg Rockfish
Lysine 1.457mg 2.188mg Rockfish
Methionine 0.47mg 0.707mg Rockfish
Phenylalanine 0.626mg 0.935mg Rockfish
Valine 0.824mg 1.106mg Rockfish
Histidine 0.467mg 0.502mg Rockfish
Cholesterol 13mg 61mg Tuna salad
Trans Fat 0.025g Tuna salad
Saturated Fat 1.544g 0.42g Rockfish
Omega-3 - DHA 0.055g 0.238g Rockfish
Omega-3 - EPA 0.014g 0.107g Rockfish
Omega-3 - DPA 0.027g Rockfish
Monounsaturated Fat 2.887g 0.466g Tuna salad
Polyunsaturated fat 4.122g 0.485g Tuna salad
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Rockfish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
27%
Tuna salad
45%
Rockfish
Minerals Daily Need Coverage Score
49%
Tuna salad
64%
Rockfish

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 48mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 313mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 1.124g)
Which food is richer in vitamins?
Rockfish
Rockfish is relatively richer in vitamins
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.

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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients
  2. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.