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  6. Cod vs. Orange roughy

Cod vs. Orange roughy — In-Depth Nutrition Comparison

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How are Cod and Orange roughy different?

  • Cod is richer in Vitamin B12, Vitamin B6, Magnesium, and Phosphorus, while Orange roughy is higher in Selenium, Iron, and Vitamin E .
  • Orange roughy covers your daily need of Selenium 92% more than Cod.
  • Cod contains 4 times more Vitamin B6 than Orange roughy. Cod contains 0.283mg of Vitamin B6, while Orange roughy contains 0.067mg.
  • Cod is lower in Cholesterol.

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

Infographic

Cod 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.
Cod
Cod
5
:
5
Orange roughy
Orange roughy
Contains more Calcium +27.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +35.3%
Contains more Potassium +34.8%
Contains more Zinc +81.3%
Contains more Iron +130.6%
Contains less Sodium -11.5%
Contains more Copper +108.3%
Contains more Manganese +85%
Contains more Selenium +134.8%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
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 +27.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +35.3%
Contains more Potassium +34.8%
Contains more Zinc +81.3%
Contains more Iron +130.6%
Contains less Sodium -11.5%
Contains more Copper +108.3%
Contains more Manganese +85%
Contains more Selenium +134.8%

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.
Cod
Cod
9
:
3
Orange roughy
Orange roughy
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.6%
Contains more Vitamin B2 +25.4%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +221.4%
Contains more Vitamin B6 +322.4%
Contains more Folate +60%
Contains more Vitamin B12 +123.4%
Contains more Vitamin A +70.2%
Contains more Vitamin E +130.9%
Contains more Vitamin K +1000%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 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 C +∞%
Contains more Vitamin B1 +95.6%
Contains more Vitamin B2 +25.4%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +221.4%
Contains more Vitamin B6 +322.4%
Contains more Folate +60%
Contains more Vitamin B12 +123.4%
Contains more Vitamin A +70.2%
Contains more Vitamin E +130.9%
Contains more Vitamin K +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
2
Orange roughy
Orange roughy
Contains more Water +13.4%
Contains more Other +2333.3%
Equal in Protein - 22.64
Equal in Fats - 0.9
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 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 Water +13.4%
Contains more Other +2333.3%
Equal in Protein - 22.64
Equal in Fats - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Orange roughy
Orange roughy
Contains more Polyunsaturated fat +58.7%
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +254%
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 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 +58.7%
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +254%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Orange roughy Opinion
Protein 22.83g 22.64g Cod
Fats 0.86g 0.9g Orange roughy
Calories 105kcal 105kcal
Calcium 14mg 11mg Cod
Iron 0.49mg 1.13mg Orange roughy
Magnesium 42mg 18mg Cod
Phosphorus 138mg 102mg Cod
Potassium 244mg 181mg Cod
Sodium 78mg 69mg Orange roughy
Zinc 0.58mg 0.32mg Cod
Copper 0.036mg 0.075mg Orange roughy
Manganese 0.02mg 0.037mg Orange roughy
Selenium 37.6µg 88.3µg Orange roughy
Vitamin A 47IU 80IU Orange roughy
Vitamin A RAE 14µg 24µg Orange roughy
Vitamin E 0.81mg 1.87mg Orange roughy
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 1mg 0mg Cod
Vitamin B1 0.088mg 0.045mg Cod
Vitamin B2 0.079mg 0.063mg Cod
Vitamin B3 2.513mg 1.82mg Cod
Vitamin B5 0.18mg 0.056mg Cod
Vitamin B6 0.283mg 0.067mg Cod
Folate 8µg 5µg Cod
Vitamin B12 1.05µg 0.47µg Cod
Vitamin K 0.1µg 1.1µg Orange roughy
Tryptophan 0.256mg 0.23mg Cod
Threonine 1.001mg 1.03mg Orange roughy
Isoleucine 1.052mg 1.058mg Orange roughy
Leucine 1.856mg 1.797mg Cod
Lysine 2.097mg 2.092mg Cod
Methionine 0.676mg 0.728mg Orange roughy
Phenylalanine 0.891mg 0.869mg Cod
Valine 1.176mg 1.083mg Cod
Histidine 0.672mg 0.474mg Cod
Cholesterol 55mg 80mg Cod
Saturated Fat 0.168g 0.034g Orange roughy
Omega-3 - DHA 0.154g 0.025g Cod
Omega-3 - EPA 0.004g 0.006g Orange roughy
Omega-3 - DPA 0.013g 0.001g Cod
Monounsaturated Fat 0.124g 0.439g Orange roughy
Polyunsaturated fat 0.292g 0.184g Cod
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Orange roughy
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet Equal
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
30%
Cod
16%
Orange roughy
Minerals Daily Need Coverage Score
38%
Cod
65%
Orange roughy

Comparison summary

Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.134g)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 25mg)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
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.

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.