Rockfish vs. Tilapia — In-Depth Nutrition Comparison

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Summary of differences between rockfish and tilapia

Rockfish has more selenium, vitamin B2, vitamin B6, and phosphorus, while tilapia has more vitamin B3, vitamin B12, vitamin B1, and vitamin B5.
Rockfish covers your daily need for selenium, 40% more than tilapia.
Rockfish contains 3 times more vitamin B2 than tilapia. While rockfish contains 0.226mg of vitamin B2, tilapia contains only 0.073mg.

These are the specific foods used in this comparison Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, tilapia, 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

Tilapia

Contains more CalciumCalcium	+21.4%
Contains more PotassiumPotassium	+22.9%
Contains more PhosphorusPhosphorus	+21.6%
Contains more SeleniumSelenium	+40.1%

Contains more IronIron	+91.7%
Contains more CopperCopper	+82.9%
Contains less SodiumSodium	-37.1%
Contains more ManganeseManganese	+184.6%

~equal in Magnesium ~34mg

~equal in Zinc ~0.41mg

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

Tilapia

Contains more Vitamin DVitamin D	+24.3%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+209.6%
Contains more Vitamin B6Vitamin B6	+95.9%
Contains more FolateFolate	+66.7%

Contains more Vitamin EVitamin E	+79.5%
Contains more Vitamin B1Vitamin B1	+244.4%
Contains more Vitamin B3Vitamin B3	+63.8%
Contains more Vitamin B5Vitamin B5	+64.4%
Contains more Vitamin B12Vitamin B12	+17%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	76.2µg	54.4µg	40%
Vitamin B2	0.226mg	0.073mg	12%
Vitamin B3	2.897mg	4.745mg	12%
Vitamin B12	1.59µg	1.86µg	11%
Vitamin B6	0.241mg	0.123mg	9%
Protein	22.23g	26.15g	8%
Phosphorus	248mg	204mg	6%
Vitamin B1	0.027mg	0.093mg	6%
Vitamin D	4.6µg	3.7µg	5%
Vitamin B5	0.404mg	0.664mg	5%
Choline	78.7mg	51.3mg	5%
Vitamin D*	183 IU	150 IU	4%
Iron	0.36mg	0.69mg	4%
Copper	0.041mg	0.075mg	4%
Potassium	467mg	380mg	3%
Fats	1.62g	2.65g	2%
Vitamin E	0.44mg	0.79mg	2%
Saturated fat	0.42g	0.94g	2%
Calories	109kcal	128kcal	1%
Cholesterol	61mg	57mg	1%
Sodium	89mg	56mg	1%
Vitamin A	5µg	0µg	1%
Manganese	0.013mg	0.037mg	1%
Vitamin K	0µg	0.9µg	1%
Folate	10µg	6µg	1%
Monounsaturated fat	0.466g	0.955g	1%
Polyunsaturated fat	0.485g	0.6g	1%
Protein per 100 calories	20g	20g	N/A
Calories per 10 g protein	49kcal	49kcal	N/A
Weight per 100 calories	92g	78g	N/A
Unsaturated / Saturated Fat ratio	2.3	1.7	N/A
Magnesium	33mg	34mg	0%
Calcium	17mg	14mg	0%
Zinc	0.43mg	0.41mg	0%
Trans fat	0.025g		N/A
Tryptophan	0.296mg	0.265mg	0%
Threonine	1.014mg	1.156mg	0%
Isoleucine	1.06mg	1.22mg	0%
Leucine	1.835mg	2.04mg	0%
Lysine	2.188mg	2.315mg	0%
Methionine	0.707mg	0.766mg	0%
Phenylalanine	0.935mg	1.05mg	0%
Valine	1.106mg	1.28mg	0%
Histidine	0.502mg	0.585mg	0%
Omega-3 - EPA	0.107g	0.005g	N/A
Omega-3 - DHA	0.238g	0.13g	N/A
Omega-3 - ALA		0.045g	N/A
Omega-3 - DPA	0.027g	0.06g	N/A
Omega-6 - Eicosadienoic acid	0.005g	0.015g	N/A