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Atlantic Mackerel vs. Orange roughy — In-Depth Nutrition Comparison

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How are Atlantic Mackerel and Orange roughy different?

  • Atlantic Mackerel is richer in Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B2, Phosphorus, Vitamin B5, Magnesium, and Vitamin B1, while Orange roughy is higher in Selenium.
  • Atlantic Mackerel covers your daily need of Vitamin B12 343% more than Orange roughy.
  • Atlantic Mackerel contains 96 times more Saturated Fat than Orange roughy. Atlantic Mackerel contains 3.257g of Saturated Fat, while Orange roughy contains 0.034g.

Fish, mackerel, Atlantic, raw and Fish, roughy, orange, cooked, dry heat types were used in this article.

Infographic

Atlantic Mackerel 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.
Contains more Iron +44.2%
Contains more Magnesium +322.2%
Contains more Phosphorus +112.7%
Contains more Potassium +73.5%
Contains more Zinc +96.9%
Contains less Sodium -23.3%
Contains more Manganese +146.7%
Contains more Selenium +100.2%
Equal in Calcium - 11
Equal in Copper - 0.075
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Contains more Iron +44.2%
Contains more Magnesium +322.2%
Contains more Phosphorus +112.7%
Contains more Potassium +73.5%
Contains more Zinc +96.9%
Contains less Sodium -23.3%
Contains more Manganese +146.7%
Contains more Selenium +100.2%
Equal in Calcium - 11
Equal in Copper - 0.075

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.
:
Contains more Vitamin A +108.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +291.1%
Contains more Vitamin B2 +395.2%
Contains more Vitamin B3 +398.9%
Contains more Vitamin B5 +1428.6%
Contains more Vitamin B6 +495.5%
Contains more Vitamin B12 +1753.2%
Contains more Vitamin K +354.5%
Contains more Vitamin E +23%
Contains more Folate +400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 36% 13%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 38% 0% 0% 12% 15% 35% 4% 16% 4% 59% 0% 3%
Contains more Vitamin A +108.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +291.1%
Contains more Vitamin B2 +395.2%
Contains more Vitamin B3 +398.9%
Contains more Vitamin B5 +1428.6%
Contains more Vitamin B6 +495.5%
Contains more Vitamin B12 +1753.2%
Contains more Vitamin K +354.5%
Contains more Vitamin E +23%
Contains more Folate +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1443.3%
Contains more Protein +21.7%
Contains more Other +139.6%
Equal in Water - 66.97
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
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 +1443.3%
Contains more Protein +21.7%
Contains more Other +139.6%
Equal in Water - 66.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1142.8%
Contains more Polyunsaturated fat +1720.7%
Contains less Saturated Fat -99%
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +1142.8%
Contains more Polyunsaturated fat +1720.7%
Contains less Saturated Fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Orange roughy Opinion
Protein 18.6g 22.64g Orange roughy
Fats 13.89g 0.9g Atlantic Mackerel
Calories 205kcal 105kcal Atlantic Mackerel
Calcium 12mg 11mg Atlantic Mackerel
Iron 1.63mg 1.13mg Atlantic Mackerel
Magnesium 76mg 18mg Atlantic Mackerel
Phosphorus 217mg 102mg Atlantic Mackerel
Potassium 314mg 181mg Atlantic Mackerel
Sodium 90mg 69mg Orange roughy
Zinc 0.63mg 0.32mg Atlantic Mackerel
Copper 0.073mg 0.075mg Orange roughy
Manganese 0.015mg 0.037mg Orange roughy
Selenium 44.1µg 88.3µg Orange roughy
Vitamin A 167IU 80IU Atlantic Mackerel
Vitamin A RAE 50µg 24µg Atlantic Mackerel
Vitamin E 1.52mg 1.87mg Orange roughy
Vitamin D 643IU Atlantic Mackerel
Vitamin D 16.1µg Atlantic Mackerel
Vitamin C 0.4mg 0mg Atlantic Mackerel
Vitamin B1 0.176mg 0.045mg Atlantic Mackerel
Vitamin B2 0.312mg 0.063mg Atlantic Mackerel
Vitamin B3 9.08mg 1.82mg Atlantic Mackerel
Vitamin B5 0.856mg 0.056mg Atlantic Mackerel
Vitamin B6 0.399mg 0.067mg Atlantic Mackerel
Folate 1µg 5µg Orange roughy
Vitamin B12 8.71µg 0.47µg Atlantic Mackerel
Choline 65mg Atlantic Mackerel
Vitamin K 5µg 1.1µg Atlantic Mackerel
Tryptophan 0.208mg 0.23mg Orange roughy
Threonine 0.815mg 1.03mg Orange roughy
Isoleucine 0.857mg 1.058mg Orange roughy
Leucine 1.512mg 1.797mg Orange roughy
Lysine 1.708mg 2.092mg Orange roughy
Methionine 0.551mg 0.728mg Orange roughy
Phenylalanine 0.726mg 0.869mg Orange roughy
Valine 0.958mg 1.083mg Orange roughy
Histidine 0.548mg 0.474mg Atlantic Mackerel
Cholesterol 70mg 80mg Atlantic Mackerel
Saturated Fat 3.257g 0.034g Orange roughy
Omega-3 - DHA 1.401g 0.025g Atlantic Mackerel
Omega-3 - EPA 0.898g 0.006g Atlantic Mackerel
Omega-3 - DPA 0.212g 0.001g Atlantic Mackerel
Monounsaturated Fat 5.456g 0.439g Atlantic Mackerel
Polyunsaturated fat 3.35g 0.184g Atlantic Mackerel
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

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

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
161%
Atlantic Mackerel
14%
Orange roughy
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
65%
Orange roughy

Comparison summary

Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 3.223g)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $7)
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 10mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.