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  6. Fish sticks vs. Orange roughy

Fish sticks vs. Orange roughy — In-Depth Nutrition Comparison

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How are fish sticks and orange roughy different?

  • Fish sticks are higher in vitamin E, vitamin B12, phosphorus, vitamin B1, manganese, and fiber; however, orange roughy is richer in selenium.
  • Daily need coverage for selenium for orange roughy is 132% higher.
  • Orange roughy has less saturated fat.
  • Orange roughy has a lower glycemic index (0) than fish sticks (54).

Fish, fish sticks, frozen, prepared and Fish, roughy, orange, cooked, dry heat are the varieties used in this article.

Infographic

Fish sticks 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 18% 4.8% 16% 32% 20% 11% 82% 52% 24% 86%
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 +38.9%
Contains more CalciumCalcium +45.5%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +87.3%
Contains more ManganeseManganese +391.9%
Contains more IronIron +34.5%
Contains more CopperCopper +27.1%
Contains less SodiumSodium -82.8%
Contains more SeleniumSelenium +462.4%
~equal in Potassium ~181mg

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 0% 1.3% 138% 0% 31% 27% 29% 16% 18% 120% 12% 18% 23%
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 EVitamin E +267.9%
Contains more Vitamin B1Vitamin B1 +171.1%
Contains more Vitamin B2Vitamin B2 +84.1%
Contains more Vitamin B5Vitamin B5 +385.7%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more Vitamin B12Vitamin B12 +104.3%
Contains more Vitamin KVitamin K +327.3%
Contains more FolateFolate +380%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B3Vitamin B3 +18.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Fish sticks Orange roughy DV% diff.
Selenium 15.7µg 88.3µg 132%
Polyunsaturated fat 7.824g 0.184g 51%
Vitamin E 6.88mg 1.87mg 33%
Fats 16.23g 0.9g 24%
Protein 11.01g 22.64g 23%
Vitamin B12 0.96µg 0.47µg 20%
Cholesterol 28mg 80mg 17%
Saturated fat 3.733g 0.034g 17%
Sodium 402mg 69mg 14%
Phosphorus 191mg 102mg 13%
Calories 277kcal 105kcal 9%
Starch 20.46g 8%
Choline 42.8mg 8%
Monounsaturated fat 3.193g 0.439g 7%
Carbs 21.66g 0g 7%
Fiber 1.5g 0g 6%
Manganese 0.182mg 0.037mg 6%
Vitamin B1 0.122mg 0.045mg 6%
Folate 24µg 5µg 5%
Iron 0.84mg 1.13mg 4%
Vitamin B2 0.116mg 0.063mg 4%
Vitamin B5 0.272mg 0.056mg 4%
Vitamin K 4.7µg 1.1µg 3%
Magnesium 25mg 18mg 2%
Vitamin A 4µg 24µg 2%
Vitamin B3 1.536mg 1.82mg 2%
Copper 0.059mg 0.075mg 2%
Vitamin B6 0.078mg 0.067mg 1%
Zinc 0.42mg 0.32mg 1%
Calcium 16mg 11mg 1%
Net carbs 20.16g 0g N/A
Vitamin D 1IU 0%
Potassium 185mg 181mg 0%
Sugar 1.65g 0g N/A
Trans fat 0.124g N/A
Tryptophan 0.122mg 0.23mg 0%
Threonine 0.372mg 1.03mg 0%
Isoleucine 0.429mg 1.058mg 0%
Leucine 0.852mg 1.797mg 0%
Lysine 0.795mg 2.092mg 0%
Methionine 0.296mg 0.728mg 0%
Phenylalanine 0.47mg 0.869mg 0%
Valine 0.5mg 1.083mg 0%
Histidine 0.23mg 0.474mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0.05g 0.006g N/A
Omega-3 - DHA 0.088g 0.025g N/A
Omega-3 - ALA 0.236g 0g N/A
Omega-3 - DPA 0.004g 0.001g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.003g 0.069g N/A
Omega-6 - Linoleic acid 7.289g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 16% 22% 50%
Protein: 11.01 g
Fats: 16.23 g
Carbs: 21.66 g
Water: 49.5 g
Other: 1.6 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 +1703.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +105.6%
Contains more WaterWater +35.3%
Contains more OtherOther +493.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 22% 53%
Saturated fat: Sat. Fat 3.733 g
Monounsaturated fat: Mono. Fat 3.193 g
Polyunsaturated fat: Poly. Fat 7.824 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 +627.3%
Contains more Poly. FatPolyunsaturated fat +4152.2%
Contains less Sat. FatSaturated fat -99.1%

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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. Fish sticks - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174195/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.