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  6. Chinook salmon vs. Orange roughy

Chinook salmon vs. Orange roughy — In-Depth Nutrition Comparison

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Important differences between Chinook salmon and Orange roughy

  • Chinook salmon has more Vitamin B12, Vitamin B3, Phosphorus, Vitamin B6, Magnesium, Vitamin B5, Vitamin A RAE, and Potassium, however, Orange roughy is richer in Selenium.
  • Chinook salmon's daily need coverage for Vitamin B12 is 100% more.
  • Chinook salmon contains 95 times more Saturated Fat than Orange roughy. Chinook salmon contains 3.214g of Saturated Fat, while Orange roughy contains 0.034g.

The food varieties used in the comparison are Fish, salmon, chinook, cooked, dry heat and Fish, roughy, orange, cooked, dry heat.

Infographic

Chinook salmon 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.
Chinook salmon
Chinook salmon
6
:
4
Orange roughy
Orange roughy
Contains more Calcium +154.5%
Contains more Magnesium +577.8%
Contains more Phosphorus +263.7%
Contains more Potassium +179%
Contains less Sodium -13%
Contains more Zinc +75%
Contains more Iron +24.2%
Contains more Copper +41.5%
Contains more Manganese +94.7%
Contains more Selenium +88.7%
Chinook salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 35% 88% 159% 45% 8% 16% 18% 3% 256%
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 +154.5%
Contains more Magnesium +577.8%
Contains more Phosphorus +263.7%
Contains more Potassium +179%
Contains less Sodium -13%
Contains more Zinc +75%
Contains more Iron +24.2%
Contains more Copper +41.5%
Contains more Manganese +94.7%
Contains more Selenium +88.7%

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.
Chinook salmon
Chinook salmon
8
:
3
Orange roughy
Orange roughy
Contains more Vitamin A +520%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B3 +451.9%
Contains more Vitamin B5 +1444.6%
Contains more Vitamin B6 +589.6%
Contains more Folate +600%
Contains more Vitamin B12 +510.6%
Equal in Vitamin B1 - 0.045
Chinook salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 0%
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 A +520%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B3 +451.9%
Contains more Vitamin B5 +1444.6%
Contains more Vitamin B6 +589.6%
Contains more Folate +600%
Contains more Vitamin B12 +510.6%
Equal in Vitamin B1 - 0.045

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinook salmon
Chinook salmon
2
:
2
Orange roughy
Orange roughy
Contains more Protein +13.6%
Contains more Fats +1386.7%
Equal in Water - 66.97
Equal in Other - 9.49
Chinook salmon
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 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 Protein +13.6%
Contains more Fats +1386.7%
Equal in Water - 66.97
Equal in Other - 9.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinook salmon
Chinook salmon
2
:
1
Orange roughy
Orange roughy
Contains more Monounsaturated Fat +1208%
Contains more Polyunsaturated fat +1346.7%
Contains less Saturated Fat -98.9%
Chinook salmon
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +1208%
Contains more Polyunsaturated fat +1346.7%
Contains less Saturated Fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinook salmon Orange roughy Opinion
Protein 25.72g 22.64g Chinook salmon
Fats 13.38g 0.9g Chinook salmon
Calories 231kcal 105kcal Chinook salmon
Calcium 28mg 11mg Chinook salmon
Iron 0.91mg 1.13mg Orange roughy
Magnesium 122mg 18mg Chinook salmon
Phosphorus 371mg 102mg Chinook salmon
Potassium 505mg 181mg Chinook salmon
Sodium 60mg 69mg Chinook salmon
Zinc 0.56mg 0.32mg Chinook salmon
Copper 0.053mg 0.075mg Orange roughy
Manganese 0.019mg 0.037mg Orange roughy
Selenium 46.8µg 88.3µg Orange roughy
Vitamin A 496IU 80IU Chinook salmon
Vitamin A RAE 149µg 24µg Chinook salmon
Vitamin E 1.87mg Orange roughy
Vitamin C 4.1mg 0mg Chinook salmon
Vitamin B1 0.044mg 0.045mg Orange roughy
Vitamin B2 0.154mg 0.063mg Chinook salmon
Vitamin B3 10.045mg 1.82mg Chinook salmon
Vitamin B5 0.865mg 0.056mg Chinook salmon
Vitamin B6 0.462mg 0.067mg Chinook salmon
Folate 35µg 5µg Chinook salmon
Vitamin B12 2.87µg 0.47µg Chinook salmon
Vitamin K 1.1µg Orange roughy
Tryptophan 0.288mg 0.23mg Chinook salmon
Threonine 1.127mg 1.03mg Chinook salmon
Isoleucine 1.185mg 1.058mg Chinook salmon
Leucine 2.09mg 1.797mg Chinook salmon
Lysine 2.362mg 2.092mg Chinook salmon
Methionine 0.761mg 0.728mg Chinook salmon
Phenylalanine 1.004mg 0.869mg Chinook salmon
Valine 1.325mg 1.083mg Chinook salmon
Histidine 0.757mg 0.474mg Chinook salmon
Cholesterol 85mg 80mg Orange roughy
Saturated Fat 3.214g 0.034g Orange roughy
Omega-3 - DHA 0.727g 0.025g Chinook salmon
Omega-3 - EPA 1.01g 0.006g Chinook salmon
Omega-3 - DPA 0.296g 0.001g Chinook salmon
Monounsaturated Fat 5.742g 0.439g Chinook salmon
Polyunsaturated fat 2.662g 0.184g Chinook salmon
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon 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
68%
Chinook salmon
16%
Orange roughy
Minerals Daily Need Coverage Score
63%
Chinook salmon
65%
Orange roughy

Comparison summary

Which food is lower in Cholesterol?
Orange roughy
Orange roughy is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 3.18g)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $15)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 9mg)
Which food is richer in vitamins?
Chinook salmon
Chinook salmon is relatively richer in vitamins
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.

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.