Pollock vs. Orange roughy — In-Depth Nutrition Comparison

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How are pollock and orange roughy different?

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 for pollock is 133% higher.
Pollock contains 8 times more vitamin B5 than orange roughy. While 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.

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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.

Pollock

Orange roughy

Contains more MagnesiumMagnesium	+350%
Contains more CalciumCalcium	+554.5%
Contains more PotassiumPotassium	+137.6%
Contains more ZincZinc	+78.1%
Contains more PhosphorusPhosphorus	+161.8%

Contains more IronIron	+101.8%
Contains more CopperCopper	+25%
Contains less SodiumSodium	-83.5%
Contains more ManganeseManganese	+105.6%
Contains more SeleniumSelenium	+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.

Pollock

Orange roughy

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+20%
Contains more Vitamin B2Vitamin B2	+254%
Contains more Vitamin B3Vitamin B3	+117%
Contains more Vitamin B5Vitamin B5	+671.4%
Contains more Vitamin B6Vitamin B6	+391%
Contains more Vitamin B12Vitamin B12	+678.7%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+41.2%
Contains more Vitamin EVitamin E	+567.9%
Contains more Vitamin KVitamin K	+1000%
Contains more FolateFolate	+66.7%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	3.66µg	0.47µg	133%
Selenium	44.1µg	88.3µg	80%
Phosphorus	267mg	102mg	24%
Vitamin B6	0.329mg	0.067mg	20%
Choline	91.6mg		17%
Magnesium	81mg	18mg	15%
Sodium	419mg	69mg	15%
Vitamin B3	3.949mg	1.82mg	13%
Vitamin B2	0.223mg	0.063mg	12%
Vitamin E	0.28mg	1.87mg	11%
Vitamin B5	0.432mg	0.056mg	8%
Potassium	430mg	181mg	7%
Vitamin D	1.3µg		7%
Iron	0.56mg	1.13mg	7%
Calcium	72mg	11mg	6%
Vitamin D	51IU		6%
Polyunsaturated fat	0.583g	0.184g	3%
Cholesterol	86mg	80mg	2%
Protein	23.48g	22.64g	2%
Zinc	0.57mg	0.32mg	2%
Copper	0.06mg	0.075mg	2%
Vitamin B1	0.054mg	0.045mg	1%
Manganese	0.018mg	0.037mg	1%
Monounsaturated fat	0.134g	0.439g	1%
Vitamin K	0.1µg	1.1µg	1%
Folate	3µg	5µg	1%
Vitamin A	17µg	24µg	1%
Saturated fat	0.159g	0.034g	1%
Calories	111kcal	105kcal	0%
Fats	1.18g	0.9g	0%
Tryptophan	0.263mg	0.23mg	0%
Threonine	1.029mg	1.03mg	0%
Isoleucine	1.082mg	1.058mg	0%
Leucine	1.908mg	1.797mg	0%
Lysine	2.157mg	2.092mg	0%
Methionine	0.696mg	0.728mg	0%
Phenylalanine	0.917mg	0.869mg	0%
Valine	1.21mg	1.083mg	0%
Histidine	0.691mg	0.474mg	0%
Omega-3 - EPA	0.086g	0.006g	N/A
Omega-3 - DHA	0.423g	0.025g	N/A
Omega-3 - DPA	0.027g	0.001g	N/A
Omega-6 - Eicosadienoic acid		0.069g	N/A