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  6. Tuna vs. Rockfish

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
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.
Tuna
Tuna
8
:
1
Rockfish
Rockfish
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%
Contains more Calcium +325%
Equal in Zinc - 0.43
Equal in Copper - 0.041
Equal in Manganese - 0.013
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
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%
Contains more Calcium +325%
Equal in Zinc - 0.43
Equal in Copper - 0.041
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.
Tuna
Tuna
6
:
5
Rockfish
Rockfish
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 +∞%
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%
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%
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%
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 +∞%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Rockfish
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
92%
Tuna
46%
Rockfish
Minerals Daily Need Coverage Score
88%
Tuna
64%
Rockfish

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. 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.