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  6. Mackerel vs. Orange roughy

Mackerel vs. Orange roughy — In-Depth Nutrition Comparison

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How are Mackerel and Orange roughy different?

  • Mackerel is higher in Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B2, Phosphorus, Magnesium, Vitamin B5, and Vitamin B1, however, Orange roughy is richer in Selenium.
  • Daily need coverage for Vitamin B12 from Mackerel is 772% higher.
  • Mackerel contains 123 times more Saturated Fat than Orange roughy. While Mackerel contains 4.176g of Saturated Fat, Orange roughy contains only 0.034g.

Fish, mackerel, Atlantic, cooked, dry heat and Fish, roughy, orange, cooked, dry heat are the varieties used in this article.

Infographic

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.
Mackerel
Mackerel
7
:
3
Orange roughy
Orange roughy
Contains more Calcium +36.4%
Contains more Iron +38.9%
Contains more Magnesium +438.9%
Contains more Phosphorus +172.5%
Contains more Potassium +121.5%
Contains more Zinc +193.8%
Contains more Copper +25.3%
Contains less Sodium -16.9%
Contains more Manganese +85%
Contains more Selenium +71.1%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
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 +36.4%
Contains more Iron +38.9%
Contains more Magnesium +438.9%
Contains more Phosphorus +172.5%
Contains more Potassium +121.5%
Contains more Zinc +193.8%
Contains more Copper +25.3%
Contains less Sodium -16.9%
Contains more Manganese +85%
Contains more Selenium +71.1%

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.
Mackerel
Mackerel
8
:
3
Orange roughy
Orange roughy
Contains more Vitamin A +125%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +253.3%
Contains more Vitamin B2 +554%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +1667.9%
Contains more Vitamin B6 +586.6%
Contains more Vitamin B12 +3942.6%
Contains more Folate +150%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 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 +125%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +253.3%
Contains more Vitamin B2 +554%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +1667.9%
Contains more Vitamin B6 +586.6%
Contains more Vitamin B12 +3942.6%
Contains more Folate +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
2
Orange roughy
Orange roughy
Contains more Fats +1878.9%
Contains more Water +25.7%
Contains more Other +87.2%
Equal in Protein - 22.64
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 +1878.9%
Contains more Water +25.7%
Contains more Other +87.2%
Equal in Protein - 22.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Orange roughy
Orange roughy
Contains more Monounsaturated Fat +1495.9%
Contains more Polyunsaturated fat +2237%
Contains less Saturated Fat -99.2%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 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 +1495.9%
Contains more Polyunsaturated fat +2237%
Contains less Saturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Orange roughy Opinion
Protein 23.85g 22.64g Mackerel
Fats 17.81g 0.9g Mackerel
Calories 262kcal 105kcal Mackerel
Calcium 15mg 11mg Mackerel
Iron 1.57mg 1.13mg Mackerel
Magnesium 97mg 18mg Mackerel
Phosphorus 278mg 102mg Mackerel
Potassium 401mg 181mg Mackerel
Sodium 83mg 69mg Orange roughy
Zinc 0.94mg 0.32mg Mackerel
Copper 0.094mg 0.075mg Mackerel
Manganese 0.02mg 0.037mg Orange roughy
Selenium 51.6µg 88.3µg Orange roughy
Vitamin A 180IU 80IU Mackerel
Vitamin A RAE 54µg 24µg Mackerel
Vitamin E 1.87mg Orange roughy
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.045mg Mackerel
Vitamin B2 0.412mg 0.063mg Mackerel
Vitamin B3 6.85mg 1.82mg Mackerel
Vitamin B5 0.99mg 0.056mg Mackerel
Vitamin B6 0.46mg 0.067mg Mackerel
Folate 2µg 5µg Orange roughy
Vitamin B12 19µg 0.47µg Mackerel
Vitamin K 1.1µg Orange roughy
Tryptophan 0.267mg 0.23mg Mackerel
Threonine 1.045mg 1.03mg Mackerel
Isoleucine 1.099mg 1.058mg Mackerel
Leucine 1.938mg 1.797mg Mackerel
Lysine 2.19mg 2.092mg Mackerel
Methionine 0.706mg 0.728mg Orange roughy
Phenylalanine 0.931mg 0.869mg Mackerel
Valine 1.228mg 1.083mg Mackerel
Histidine 0.702mg 0.474mg Mackerel
Cholesterol 75mg 80mg Mackerel
Saturated Fat 4.176g 0.034g Orange roughy
Omega-3 - DHA 0.699g 0.025g Mackerel
Omega-3 - EPA 0.504g 0.006g Mackerel
Omega-3 - DPA 0.106g 0.001g Mackerel
Monounsaturated Fat 7.006g 0.439g Mackerel
Polyunsaturated fat 4.3g 0.184g 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
Mackerel 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
235%
Mackerel
16%
Orange roughy
Minerals Daily Need Coverage Score
64%
Mackerel
65%
Orange roughy

Comparison summary

Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 4.142g)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 5mg)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.