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  6. Tuna salad vs. Rockfish

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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
Contains more IronIron +177.8%
Contains more CopperCopper +253.7%
Contains more ZincZinc +30.2%
Contains more ManganeseManganese +207.7%
Contains more MagnesiumMagnesium +73.7%
Contains more PotassiumPotassium +162.4%
Contains more PhosphorusPhosphorus +39.3%
Contains less SodiumSodium -77.9%
Contains more SeleniumSelenium +85%
~equal in Calcium ~17mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.7% 8.8% 69% 6.8% 52% 54% 24% 56% 199% 0% 7.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +380%
Contains more Vitamin B1Vitamin B1 +14.8%
Contains more Vitamin B3Vitamin B3 +131.3%
Contains more Vitamin B2Vitamin B2 +222.9%
Contains more Vitamin B5Vitamin B5 +55.4%
Contains more Vitamin B6Vitamin B6 +197.5%
Contains more Vitamin B12Vitamin B12 +32.5%
Contains more FolateFolate +25%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Rockfish DV% diff.
Selenium 41.2µg 76.2µg 64%
Vitamin B3 6.7mg 2.897mg 24%
Polyunsaturated fat 4.122g 0.485g 24%
Vitamin D 183IU 23%
Vitamin D 4.6µg 23%
Cholesterol 13mg 61mg 16%
Vitamin B12 1.2µg 1.59µg 16%
Choline 78.7mg 14%
Sodium 402mg 89mg 14%
Fats 9.26g 1.62g 12%
Copper 0.145mg 0.041mg 12%
Vitamin B6 0.081mg 0.241mg 12%
Protein 16.04g 22.23g 12%
Vitamin B2 0.07mg 0.226mg 12%
Phosphorus 178mg 248mg 10%
Potassium 178mg 467mg 9%
Iron 1mg 0.36mg 8%
Monounsaturated fat 2.887g 0.466g 6%
Saturated fat 1.544g 0.42g 5%
Calories 187kcal 109kcal 4%
Vitamin E 0.44mg 3%
Vitamin B5 0.26mg 0.404mg 3%
Magnesium 19mg 33mg 3%
Carbs 9.41g 0g 3%
Vitamin A 24µg 5µg 2%
Vitamin C 2.2mg 0mg 2%
Manganese 0.04mg 0.013mg 1%
Zinc 0.56mg 0.43mg 1%
Folate 8µg 10µg 1%
Net carbs 9.41g 0g N/A
Calcium 17mg 17mg 0%
Vitamin B1 0.031mg 0.027mg 0%
Trans fat 0.025g N/A
Tryptophan 0.18mg 0.296mg 0%
Threonine 0.701mg 1.014mg 0%
Isoleucine 0.739mg 1.06mg 0%
Leucine 1.293mg 1.835mg 0%
Lysine 1.457mg 2.188mg 0%
Methionine 0.47mg 0.707mg 0%
Phenylalanine 0.626mg 0.935mg 0%
Valine 0.824mg 1.106mg 0%
Histidine 0.467mg 0.502mg 0%
Omega-3 - EPA 0.014g 0.107g N/A
Omega-3 - DHA 0.055g 0.238g N/A
Omega-3 - DPA 0.027g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +471.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +43.9%
Contains more ProteinProtein +38.6%
Contains more WaterWater +18.2%

Fat Type Comparison

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

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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.