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  6. Croaker vs. Orange roughy

Croaker vs. Orange roughy — In-Depth Nutrition Comparison

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Summary of differences between Croaker and Orange roughy

  • Croaker has more Vitamin B12, Phosphorus, Vitamin B3, Vitamin B6, Vitamin B5, Folate, and Magnesium, while Orange roughy has more Selenium.
  • Orange roughy covers your daily need of Selenium 90% more than Croaker.
  • Croaker contains 102 times more Saturated Fat than Orange roughy. While Croaker contains 3.476g of Saturated Fat, Orange roughy contains only 0.034g.

These are the specific foods used in this comparison Fish, croaker, Atlantic, cooked, breaded and fried and Fish, roughy, orange, cooked, dry heat.

Infographic

Croaker 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.
Croaker
Croaker
6
:
4
Orange roughy
Orange roughy
Contains more Calcium +190.9%
Contains more Magnesium +133.3%
Contains more Phosphorus +112.7%
Contains more Potassium +87.8%
Contains more Zinc +62.5%
Contains more Manganese +116.2%
Contains more Iron +31.4%
Contains less Sodium -80.2%
Contains more Copper +15.4%
Contains more Selenium +127.6%
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
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 +190.9%
Contains more Magnesium +133.3%
Contains more Phosphorus +112.7%
Contains more Potassium +87.8%
Contains more Zinc +62.5%
Contains more Manganese +116.2%
Contains more Iron +31.4%
Contains less Sodium -80.2%
Contains more Copper +15.4%
Contains more Selenium +127.6%

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.
Croaker
Croaker
7
:
3
Orange roughy
Orange roughy
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B3 +136.3%
Contains more Vitamin B5 +1221.4%
Contains more Vitamin B6 +288.1%
Contains more Folate +580%
Contains more Vitamin B12 +346.8%
Equal in Vitamin A - 80
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 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 B1 +100%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B3 +136.3%
Contains more Vitamin B5 +1221.4%
Contains more Vitamin B6 +288.1%
Contains more Folate +580%
Contains more Vitamin B12 +346.8%
Equal in Vitamin A - 80

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Croaker
Croaker
2
:
3
Orange roughy
Orange roughy
Contains more Fats +1307.8%
Contains more Carbs +∞%
Contains more Protein +24.4%
Contains more Water +12.1%
Contains more Other +418.6%
Croaker
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 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 +1307.8%
Contains more Carbs +∞%
Contains more Protein +24.4%
Contains more Water +12.1%
Contains more Other +418.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Croaker
Croaker
2
:
1
Orange roughy
Orange roughy
Contains more Monounsaturated Fat +1111.8%
Contains more Polyunsaturated fat +1485.3%
Contains less Saturated Fat -99%
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 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 +1111.8%
Contains more Polyunsaturated fat +1485.3%
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.
Croaker Orange roughy
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Croaker Orange roughy Opinion
Net carbs 7.14g 0g Croaker
Protein 18.2g 22.64g Orange roughy
Fats 12.67g 0.9g Croaker
Carbs 7.54g 0g Croaker
Calories 221kcal 105kcal Croaker
Fiber 0.4g 0g Croaker
Calcium 32mg 11mg Croaker
Iron 0.86mg 1.13mg Orange roughy
Magnesium 42mg 18mg Croaker
Phosphorus 217mg 102mg Croaker
Potassium 340mg 181mg Croaker
Sodium 348mg 69mg Orange roughy
Zinc 0.52mg 0.32mg Croaker
Copper 0.065mg 0.075mg Orange roughy
Manganese 0.08mg 0.037mg Croaker
Selenium 38.8µg 88.3µg Orange roughy
Vitamin A 75IU 80IU Orange roughy
Vitamin A RAE 23µg 24µg Orange roughy
Vitamin E 1.87mg Orange roughy
Vitamin B1 0.09mg 0.045mg Croaker
Vitamin B2 0.13mg 0.063mg Croaker
Vitamin B3 4.3mg 1.82mg Croaker
Vitamin B5 0.74mg 0.056mg Croaker
Vitamin B6 0.26mg 0.067mg Croaker
Folate 34µg 5µg Croaker
Vitamin B12 2.1µg 0.47µg Croaker
Vitamin K 1.1µg Orange roughy
Tryptophan 0.208mg 0.23mg Orange roughy
Threonine 0.788mg 1.03mg Orange roughy
Isoleucine 0.847mg 1.058mg Orange roughy
Leucine 1.48mg 1.797mg Orange roughy
Lysine 1.571mg 2.092mg Orange roughy
Methionine 0.525mg 0.728mg Orange roughy
Phenylalanine 0.742mg 0.869mg Orange roughy
Valine 0.947mg 1.083mg Orange roughy
Histidine 0.525mg 0.474mg Croaker
Cholesterol 84mg 80mg Orange roughy
Saturated Fat 3.476g 0.034g Orange roughy
Omega-3 - DHA 0.089g 0.025g Croaker
Omega-3 - EPA 0.113g 0.006g Croaker
Omega-3 - DPA 0.079g 0.001g Croaker
Monounsaturated Fat 5.32g 0.439g Croaker
Polyunsaturated fat 2.917g 0.184g Croaker
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Croaker Orange roughy
Low Fats diet ok
Low Carbs diet ok
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
44%
Croaker
16%
Orange roughy
Minerals Daily Need Coverage Score
50%
Croaker
65%
Orange roughy

Comparison summary

Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 279mg)
Which food is lower in Cholesterol?
Orange roughy
Orange roughy is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 3.442g)
Which food is lower in Sugar?
Croaker
Croaker is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Croaker
Croaker is relatively richer in minerals
Which food is richer in vitamins?
Croaker
Croaker is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.