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  6. Rockfish vs. Orange roughy raw

Rockfish vs. Orange roughy raw — In-Depth Nutrition Comparison

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The main differences between Rockfish and Orange roughy raw

  • Rockfish has more Vitamin B12, Phosphorus, Selenium, Vitamin B6, Vitamin B2, Potassium, Vitamin B3, and Vitamin B5, however, Orange roughy raw has more Iron, and Vitamin E .
  • Daily need coverage for Vitamin B12 from Rockfish is 50% higher.
  • Orange roughy raw has 8 times less Vitamin B5 than Rockfish. Rockfish has 0.404mg of Vitamin B5, while Orange roughy raw has 0.051mg.

Food types used in this article are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, roughy, orange, raw.

Infographic

Rockfish vs Orange roughy raw 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.
Rockfish
Rockfish
6
:
4
Orange roughy raw
Orange roughy raw
Contains more Calcium +88.9%
Contains more Magnesium +94.1%
Contains more Phosphorus +131.8%
Contains more Potassium +179.6%
Contains more Zinc +87%
Contains more Selenium +14.2%
Contains more Iron +180.6%
Contains less Sodium -19.1%
Contains more Copper +82.9%
Contains more Manganese +284.6%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Orange roughy raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 13% 46% 15% 10% 7% 25% 7% 364%
Contains more Calcium +88.9%
Contains more Magnesium +94.1%
Contains more Phosphorus +131.8%
Contains more Potassium +179.6%
Contains more Zinc +87%
Contains more Selenium +14.2%
Contains more Iron +180.6%
Contains less Sodium -19.1%
Contains more Copper +82.9%
Contains more Manganese +284.6%

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
Rockfish
6
:
5
Orange roughy raw
Orange roughy raw
Contains more Vitamin B2 +402.2%
Contains more Vitamin B3 +89.3%
Contains more Vitamin B5 +692.2%
Contains more Vitamin B6 +363.5%
Contains more Vitamin B12 +318.4%
Contains more Vitamin A +337.5%
Contains more Vitamin E +172.7%
Contains more Vitamin B1 +14.8%
Contains more Folate +160%
Contains more Vitamin K +∞%
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%
Orange roughy raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 24% 0% 0% 8% 11% 29% 4% 12% 20% 48% 2%
Contains more Vitamin B2 +402.2%
Contains more Vitamin B3 +89.3%
Contains more Vitamin B5 +692.2%
Contains more Vitamin B6 +363.5%
Contains more Vitamin B12 +318.4%
Contains more Vitamin A +337.5%
Contains more Vitamin E +172.7%
Contains more Vitamin B1 +14.8%
Contains more Folate +160%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rockfish
Rockfish
2
:
2
Orange roughy raw
Orange roughy raw
Contains more Protein +35.5%
Contains more Fats +131.4%
Contains more Other +387.8%
Equal in Water - 75.67
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Orange roughy raw
16% 76% 7%
Protein: 16.41 g
Fats: 0.7 g
Carbs: 0 g
Water: 75.67 g
Other: 7.22 g
Contains more Protein +35.5%
Contains more Fats +131.4%
Contains more Other +387.8%
Equal in Water - 75.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rockfish
Rockfish
2
:
1
Orange roughy raw
Orange roughy raw
Contains more Monounsaturated Fat +95%
Contains more Polyunsaturated fat +345%
Contains less Saturated Fat -96.4%
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Orange roughy raw
4% 66% 30%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +95%
Contains more Polyunsaturated fat +345%
Contains less Saturated Fat -96.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rockfish Orange roughy raw
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Rockfish Orange roughy raw Opinion
Protein 22.23g 16.41g Rockfish
Fats 1.62g 0.7g Rockfish
Calories 109kcal 76kcal Rockfish
Calcium 17mg 9mg Rockfish
Iron 0.36mg 1.01mg Orange roughy raw
Magnesium 33mg 17mg Rockfish
Phosphorus 248mg 107mg Rockfish
Potassium 467mg 167mg Rockfish
Sodium 89mg 72mg Orange roughy raw
Zinc 0.43mg 0.23mg Rockfish
Copper 0.041mg 0.075mg Orange roughy raw
Manganese 0.013mg 0.05mg Orange roughy raw
Selenium 76.2µg 66.7µg Rockfish
Vitamin A 16IU 70IU Orange roughy raw
Vitamin A RAE 5µg 21µg Orange roughy raw
Vitamin E 0.44mg 1.2mg Orange roughy raw
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.027mg 0.031mg Orange roughy raw
Vitamin B2 0.226mg 0.045mg Rockfish
Vitamin B3 2.897mg 1.53mg Rockfish
Vitamin B5 0.404mg 0.051mg Rockfish
Vitamin B6 0.241mg 0.052mg Rockfish
Folate 10µg 26µg Orange roughy raw
Vitamin B12 1.59µg 0.38µg Rockfish
Vitamin K 0µg 0.7µg Orange roughy raw
Tryptophan 0.296mg 0.184mg Rockfish
Threonine 1.014mg 0.74mg Rockfish
Isoleucine 1.06mg 0.767mg Rockfish
Leucine 1.835mg 1.293mg Rockfish
Lysine 2.188mg 1.49mg Rockfish
Methionine 0.707mg 0.526mg Rockfish
Phenylalanine 0.935mg 0.626mg Rockfish
Valine 1.106mg 0.789mg Rockfish
Histidine 0.502mg 0.338mg Rockfish
Cholesterol 61mg 60mg Orange roughy raw
Trans Fat 0.025g Orange roughy raw
Saturated Fat 0.42g 0.015g Orange roughy raw
Omega-3 - DHA 0.238g 0.015g Rockfish
Omega-3 - EPA 0.107g 0.004g Rockfish
Omega-3 - DPA 0.027g 0.001g Rockfish
Monounsaturated Fat 0.466g 0.239g Rockfish
Polyunsaturated fat 0.485g 0.109g Rockfish
Omega-6 - Eicosadienoic acid 0.005g 0.037g Orange roughy raw
Omega-3 - ALA 0.003g Orange roughy raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Orange roughy raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
46%
Rockfish
13%
Orange roughy raw
Minerals Daily Need Coverage Score
64%
Rockfish
52%
Orange roughy raw

Comparison summary

Which food is richer in minerals?
Rockfish
Rockfish is relatively richer in minerals
Which food contains less Sodium?
Orange roughy raw
Orange roughy raw contains less Sodium (difference - 17mg)
Which food is lower in Cholesterol?
Orange roughy raw
Orange roughy raw is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Orange roughy raw
Orange roughy raw is lower in Saturated Fat (difference - 0.405g)
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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/nutrients
  2. Orange roughy raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175133/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.