Tilapia vs. Rockfish — In-Depth Nutrition Comparison

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Summary of differences between tilapia and rockfish

Tilapia has more vitamin B3, vitamin B12, vitamin B1, and vitamin B5, while rockfish has more selenium, vitamin B2, vitamin B6, and phosphorus.
Rockfish covers your daily need for selenium, 40% more than tilapia.
Tilapia contains 3 times more vitamin B1 than rockfish. While tilapia contains 0.093mg of vitamin B1, rockfish contains only 0.027mg.

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

Tilapia

Rockfish

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

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

~equal in Magnesium ~33mg

~equal in Zinc ~0.43mg

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.

Tilapia

Rockfish

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	+∞%

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%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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