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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 16% 42% 25% 8.7% 44% 9% 4.8% 482%
Contains more MagnesiumMagnesium +438.9%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +121.5%
Contains more IronIron +38.9%
Contains more CopperCopper +25.3%
Contains more ZincZinc +193.8%
Contains more PhosphorusPhosphorus +172.5%
Contains less SodiumSodium -16.9%
Contains more ManganeseManganese +85%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8% 37% 0% 11% 15% 34% 3.4% 15% 59% 2.8% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +125%
Contains more Vitamin B1Vitamin B1 +253.3%
Contains more Vitamin B2Vitamin B2 +554%
Contains more Vitamin B3Vitamin B3 +276.4%
Contains more Vitamin B5Vitamin B5 +1667.9%
Contains more Vitamin B6Vitamin B6 +586.6%
Contains more Vitamin B12Vitamin B12 +3942.6%
Contains more FolateFolate +150%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mackerel Orange roughy DV% diff.
Vitamin B12 19µg 0.47µg 772%
Selenium 51.6µg 88.3µg 67%
Vitamin B3 6.85mg 1.82mg 31%
Vitamin B6 0.46mg 0.067mg 30%
Polyunsaturated fat 4.3g 0.184g 27%
Vitamin B2 0.412mg 0.063mg 27%
Fats 17.81g 0.9g 26%
Phosphorus 278mg 102mg 25%
Vitamin B5 0.99mg 0.056mg 19%
Magnesium 97mg 18mg 19%
Saturated fat 4.176g 0.034g 19%
Monounsaturated fat 7.006g 0.439g 16%
Vitamin E 1.87mg 12%
Vitamin B1 0.159mg 0.045mg 10%
Calories 262kcal 105kcal 8%
Iron 1.57mg 1.13mg 6%
Zinc 0.94mg 0.32mg 6%
Potassium 401mg 181mg 6%
Vitamin A 54µg 24µg 3%
Copper 0.094mg 0.075mg 2%
Protein 23.85g 22.64g 2%
Cholesterol 75mg 80mg 2%
Manganese 0.02mg 0.037mg 1%
Sodium 83mg 69mg 1%
Vitamin K 1.1µg 1%
Folate 2µg 5µg 1%
Vitamin C 0.4mg 0mg 0%
Calcium 15mg 11mg 0%
Tryptophan 0.267mg 0.23mg 0%
Threonine 1.045mg 1.03mg 0%
Isoleucine 1.099mg 1.058mg 0%
Leucine 1.938mg 1.797mg 0%
Lysine 2.19mg 2.092mg 0%
Methionine 0.706mg 0.728mg 0%
Phenylalanine 0.931mg 0.869mg 0%
Valine 1.228mg 1.083mg 0%
Histidine 0.702mg 0.474mg 0%
Omega-3 - EPA 0.504g 0.006g N/A
Omega-3 - DHA 0.699g 0.025g N/A
Omega-3 - DPA 0.106g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.069g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 FatsFats +1878.9%
Contains more WaterWater +25.7%
Contains more OtherOther +87.2%
~equal in Protein ~22.64g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
5% 67% 28%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.439 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +1495.9%
Contains more Poly. FatPolyunsaturated fat +2237%
Contains less Sat. FatSaturated fat -99.2%

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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.