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  6. Orange roughy vs. Rockfish

Orange roughy vs. Rockfish — In-Depth Nutrition Comparison

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Summary of differences between Orange roughy and Rockfish

  • Orange roughy has more Selenium, Iron, and Vitamin E , while Rockfish has more Vitamin B12, Phosphorus, Vitamin B6, Vitamin B2, Potassium, Vitamin B5, and Vitamin B3.
  • Rockfish covers your daily need of Vitamin B12 47% more than Orange roughy.
  • Orange roughy contains 4 times more Vitamin E than Rockfish. While Orange roughy contains 1.87mg of Vitamin E , Rockfish contains only 0.44mg.

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

Infographic

Orange roughy 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.
Orange roughy
Orange roughy
5
:
5
Rockfish
Rockfish
Contains more Iron +213.9%
Contains less Sodium -22.5%
Contains more Copper +82.9%
Contains more Manganese +184.6%
Contains more Selenium +15.9%
Contains more Calcium +54.5%
Contains more Magnesium +83.3%
Contains more Phosphorus +143.1%
Contains more Potassium +158%
Contains more Zinc +34.4%
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains more Iron +213.9%
Contains less Sodium -22.5%
Contains more Copper +82.9%
Contains more Manganese +184.6%
Contains more Selenium +15.9%
Contains more Calcium +54.5%
Contains more Magnesium +83.3%
Contains more Phosphorus +143.1%
Contains more Potassium +158%
Contains more Zinc +34.4%

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.
Orange roughy
Orange roughy
4
:
7
Rockfish
Rockfish
Contains more Vitamin A +400%
Contains more Vitamin E +325%
Contains more Vitamin B1 +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +258.7%
Contains more Vitamin B3 +59.2%
Contains more Vitamin B5 +621.4%
Contains more Vitamin B6 +259.7%
Contains more Folate +100%
Contains more Vitamin B12 +238.3%
Orange roughy
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 38% 0% 0% 12% 15% 35% 4% 16% 4% 59% 3%
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 +400%
Contains more Vitamin E +325%
Contains more Vitamin B1 +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +258.7%
Contains more Vitamin B3 +59.2%
Contains more Vitamin B5 +621.4%
Contains more Vitamin B6 +259.7%
Contains more Folate +100%
Contains more Vitamin B12 +238.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
2
:
2
Rockfish
Rockfish
Contains more Other +541.2%
Contains more Fats +80%
Contains more Water +11.5%
Equal in Protein - 22.23
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 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 Other +541.2%
Contains more Fats +80%
Contains more Water +11.5%
Equal in Protein - 22.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange roughy
Orange roughy
1
:
2
Rockfish
Rockfish
Contains less Saturated Fat -91.9%
Contains more Polyunsaturated fat +163.6%
Equal in Monounsaturated Fat - 0.466
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Contains less Saturated Fat -91.9%
Contains more Polyunsaturated fat +163.6%
Equal in Monounsaturated Fat - 0.466

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange roughy Rockfish
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange roughy Rockfish Opinion
Protein 22.64g 22.23g Orange roughy
Fats 0.9g 1.62g Rockfish
Calories 105kcal 109kcal Rockfish
Calcium 11mg 17mg Rockfish
Iron 1.13mg 0.36mg Orange roughy
Magnesium 18mg 33mg Rockfish
Phosphorus 102mg 248mg Rockfish
Potassium 181mg 467mg Rockfish
Sodium 69mg 89mg Orange roughy
Zinc 0.32mg 0.43mg Rockfish
Copper 0.075mg 0.041mg Orange roughy
Manganese 0.037mg 0.013mg Orange roughy
Selenium 88.3µg 76.2µg Orange roughy
Vitamin A 80IU 16IU Orange roughy
Vitamin A RAE 24µg 5µg Orange roughy
Vitamin E 1.87mg 0.44mg Orange roughy
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.045mg 0.027mg Orange roughy
Vitamin B2 0.063mg 0.226mg Rockfish
Vitamin B3 1.82mg 2.897mg Rockfish
Vitamin B5 0.056mg 0.404mg Rockfish
Vitamin B6 0.067mg 0.241mg Rockfish
Folate 5µg 10µg Rockfish
Vitamin B12 0.47µg 1.59µg Rockfish
Vitamin K 1.1µg 0µg Orange roughy
Tryptophan 0.23mg 0.296mg Rockfish
Threonine 1.03mg 1.014mg Orange roughy
Isoleucine 1.058mg 1.06mg Rockfish
Leucine 1.797mg 1.835mg Rockfish
Lysine 2.092mg 2.188mg Rockfish
Methionine 0.728mg 0.707mg Orange roughy
Phenylalanine 0.869mg 0.935mg Rockfish
Valine 1.083mg 1.106mg Rockfish
Histidine 0.474mg 0.502mg Rockfish
Cholesterol 80mg 61mg Rockfish
Trans Fat 0.025g Orange roughy
Saturated Fat 0.034g 0.42g Orange roughy
Omega-3 - DHA 0.025g 0.238g Rockfish
Omega-3 - EPA 0.006g 0.107g Rockfish
Omega-3 - DPA 0.001g 0.027g Rockfish
Monounsaturated Fat 0.439g 0.466g Rockfish
Polyunsaturated fat 0.184g 0.485g Rockfish
Omega-6 - Eicosadienoic acid 0.069g 0.005g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange roughy 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
16%
Orange roughy
46%
Rockfish
Minerals Daily Need Coverage Score
65%
Orange roughy
64%
Rockfish

Comparison summary

Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 19mg)
Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.386g)
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 minerals?
?
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.
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. Orange roughy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174251/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.