Rockfish vs. Tuna — In-Depth Nutrition Comparison

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Important differences between rockfish and tuna

Rockfish has more vitamin D* and vitamin B2; however, tuna is richer in vitamin B3, vitamin B6, selenium, vitamin B12, protein, phosphorus, vitamin B1, and iron.
Tuna's daily need coverage for vitamin B3 is 120% more.
Rockfish contains 2 times more vitamin D* than tuna. Rockfish contains 183 IU of vitamin D*, while tuna contains 82 IU.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rockfish

Tuna

Contains more CalciumCalcium

+325%

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%

~equal in Copper ~0.043mg

~equal in Zinc ~0.45mg

~equal in Manganese ~0.013mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rockfish

Tuna

Contains more Vitamin DVitamin D	+130%
Contains more Vitamin EVitamin E	+51.7%
Contains more Vitamin B2Vitamin B2	+65%
Contains more Vitamin B5Vitamin B5	+21%
Contains more FolateFolate	+400%

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	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	2.897mg	22.07mg	120%
Vitamin B6	0.241mg	1.038mg	61%
Selenium	76.2µg	108.2µg	58%
Vitamin B12	1.59µg	2.35µg	32%
Protein	22.23g	29.15g	14%
Vitamin D*	183 IU	82 IU	13%
Vitamin D	4.6µg	2µg	13%
Phosphorus	248mg	333mg	12%
Vitamin B1	0.027mg	0.134mg	9%
Iron	0.36mg	0.92mg	7%
Vitamin B2	0.226mg	0.137mg	7%
Cholesterol	61mg	47mg	5%
Fats	1.62g	0.59g	2%
Magnesium	33mg	42mg	2%
Potassium	467mg	527mg	2%
Sodium	89mg	54mg	2%
Vitamin A	5µg	22µg	2%
Folate	10µg	2µg	2%
Polyunsaturated fat	0.485g	0.175g	2%
Calories	109kcal	130kcal	1%
Calcium	17mg	4mg	1%
Vitamin E	0.44mg	0.29mg	1%
Vitamin B5	0.404mg	0.334mg	1%
Saturated fat	0.42g	0.205g	1%
Monounsaturated fat	0.466g	0.138g	1%
Protein per 100 calories	20g	22g	N/A
Calories per 10 g protein	49kcal	45kcal	N/A
Weight per 100 calories	92g	77g	N/A
Copper	0.041mg	0.043mg	0%
Zinc	0.43mg	0.45mg	0%
Manganese	0.013mg	0.013mg	0%
Vitamin K	0µg	0.1µg	0%
Trans fat	0.025g	0.02g	N/A
Choline	78.7mg	77.6mg	0%
Tryptophan	0.296mg	0.313mg	0%
Threonine	1.014mg	1.224mg	0%
Isoleucine	1.06mg	1.287mg	0%
Leucine	1.835mg	2.27mg	0%
Lysine	2.188mg	2.565mg	0%
Methionine	0.707mg	0.827mg	0%
Phenylalanine	0.935mg	1.091mg	0%
Valine	1.106mg	1.438mg	0%
Histidine	0.502mg	0.822mg	0%
Omega-3 (EPA)	0.107g	0.015g	N/A
Omega-3 (DHA)	0.238g	0.105g	N/A
Omega-3 (DPA)	0.027g	0.005g	N/A
Omega-6 (Eicosadienoic acid)	0.005g	0.002g	N/A