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Tuna vs. Rockfish — In-Depth Nutrition Comparison

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Important differences between tuna and rockfish

  • Tuna has more vitamin B3, vitamin B6, selenium, vitamin B12, phosphorus, vitamin B1, and iron; however, rockfish is richer in vitamin D and vitamin B2.
  • Tuna's daily need coverage for vitamin B3 is 120% more.
  • Tuna contains 5 times more vitamin B1 than rockfish. Tuna contains 0.134mg of vitamin B1, while rockfish contains 0.027mg.

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

Infographic

Tuna 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.
Tuna
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
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 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%
Contains more CalciumCalcium +325%
~equal in Copper ~0.041mg
~equal in Zinc ~0.43mg
~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.
Tuna
6
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
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 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 +∞%
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%
~equal in Vitamin C ~0mg
~equal in Choline ~78.7mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 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 less Sat. FatSaturated fat -51.2%
Contains more Mono. FatMonounsaturated fat +237.7%
Contains more Poly. FatPolyunsaturated fat +177.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.