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  6. Alaska pollock vs. Orange roughy

Alaska pollock vs. Orange roughy — In-Depth Nutrition Comparison

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How are Alaska pollock and Orange roughy different?

  • Alaska pollock is higher in Vitamin B12, Phosphorus, Vitamin B6, Magnesium, Vitamin B3, Vitamin B2, and Vitamin B5, however, Orange roughy is richer in Selenium, and Vitamin E .
  • Daily need coverage for Vitamin B12 from Alaska pollock is 133% higher.
  • Alaska pollock contains 8 times more Vitamin B5 than Orange roughy. While Alaska pollock contains 0.432mg of Vitamin B5, Orange roughy contains only 0.056mg.
  • Orange roughy has less Sodium.

Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, roughy, orange, cooked, dry heat are the varieties used in this article.

Infographic

Alaska pollock vs Orange roughy 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.
Alaska pollock
Alaska pollock
5
:
5
Orange roughy
Orange roughy
Contains more Calcium +554.5%
Contains more Magnesium +350%
Contains more Phosphorus +161.8%
Contains more Potassium +137.6%
Contains more Zinc +78.1%
Contains more Iron +101.8%
Contains less Sodium -83.5%
Contains more Copper +25%
Contains more Manganese +105.6%
Contains more Selenium +100.2%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Contains more Calcium +554.5%
Contains more Magnesium +350%
Contains more Phosphorus +161.8%
Contains more Potassium +137.6%
Contains more Zinc +78.1%
Contains more Iron +101.8%
Contains less Sodium -83.5%
Contains more Copper +25%
Contains more Manganese +105.6%
Contains more Selenium +100.2%

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.
Alaska pollock
Alaska pollock
7
:
4
Orange roughy
Orange roughy
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +254%
Contains more Vitamin B3 +117%
Contains more Vitamin B5 +671.4%
Contains more Vitamin B6 +391%
Contains more Vitamin B12 +678.7%
Contains more Vitamin A +56.9%
Contains more Vitamin E +567.9%
Contains more Folate +66.7%
Contains more Vitamin K +1000%
Alaska pollock
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 39% 0% 14% 52% 75% 26% 76% 3% 458% 1%
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%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +254%
Contains more Vitamin B3 +117%
Contains more Vitamin B5 +671.4%
Contains more Vitamin B6 +391%
Contains more Vitamin B12 +678.7%
Contains more Vitamin A +56.9%
Contains more Vitamin E +567.9%
Contains more Folate +66.7%
Contains more Vitamin K +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
3
:
1
Orange roughy
Orange roughy
Contains more Fats +31.1%
Contains more Other +461.5%
Equal in Protein - 22.64
Equal in Water - 66.97
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Contains more Fats +31.1%
Contains more Other +461.5%
Equal in Protein - 22.64
Equal in Water - 66.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
1
:
2
Orange roughy
Orange roughy
Contains more Polyunsaturated fat +216.8%
Contains less Saturated Fat -78.6%
Contains more Monounsaturated Fat +227.6%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Contains more Polyunsaturated fat +216.8%
Contains less Saturated Fat -78.6%
Contains more Monounsaturated Fat +227.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Alaska pollock Orange roughy Opinion
Protein 23.48g 22.64g Alaska pollock
Fats 1.18g 0.9g Alaska pollock
Calories 111kcal 105kcal Alaska pollock
Calcium 72mg 11mg Alaska pollock
Iron 0.56mg 1.13mg Orange roughy
Magnesium 81mg 18mg Alaska pollock
Phosphorus 267mg 102mg Alaska pollock
Potassium 430mg 181mg Alaska pollock
Sodium 419mg 69mg Orange roughy
Zinc 0.57mg 0.32mg Alaska pollock
Copper 0.06mg 0.075mg Orange roughy
Manganese 0.018mg 0.037mg Orange roughy
Selenium 44.1µg 88.3µg Orange roughy
Vitamin A 51IU 80IU Orange roughy
Vitamin A RAE 17µg 24µg Orange roughy
Vitamin E 0.28mg 1.87mg Orange roughy
Vitamin D 51IU Alaska pollock
Vitamin D 1.3µg Alaska pollock
Vitamin B1 0.054mg 0.045mg Alaska pollock
Vitamin B2 0.223mg 0.063mg Alaska pollock
Vitamin B3 3.949mg 1.82mg Alaska pollock
Vitamin B5 0.432mg 0.056mg Alaska pollock
Vitamin B6 0.329mg 0.067mg Alaska pollock
Folate 3µg 5µg Orange roughy
Vitamin B12 3.66µg 0.47µg Alaska pollock
Vitamin K 0.1µg 1.1µg Orange roughy
Tryptophan 0.263mg 0.23mg Alaska pollock
Threonine 1.029mg 1.03mg Orange roughy
Isoleucine 1.082mg 1.058mg Alaska pollock
Leucine 1.908mg 1.797mg Alaska pollock
Lysine 2.157mg 2.092mg Alaska pollock
Methionine 0.696mg 0.728mg Orange roughy
Phenylalanine 0.917mg 0.869mg Alaska pollock
Valine 1.21mg 1.083mg Alaska pollock
Histidine 0.691mg 0.474mg Alaska pollock
Cholesterol 86mg 80mg Orange roughy
Saturated Fat 0.159g 0.034g Orange roughy
Omega-3 - DHA 0.423g 0.025g Alaska pollock
Omega-3 - EPA 0.086g 0.006g Alaska pollock
Omega-3 - DPA 0.027g 0.001g Alaska pollock
Monounsaturated Fat 0.134g 0.439g Orange roughy
Polyunsaturated fat 0.583g 0.184g Alaska pollock
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Orange roughy
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
62%
Alaska pollock
16%
Orange roughy
Minerals Daily Need Coverage Score
59%
Alaska pollock
65%
Orange roughy

Comparison summary

Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 350mg)
Which food is lower in Cholesterol?
Orange roughy
Orange roughy is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.125g)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $7)
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 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. Alaska pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
  2. Orange roughy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174251/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.