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  6. Rainbow trout vs. Orange roughy

Rainbow trout vs. Orange roughy — In-Depth Nutrition Comparison

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Important differences between Rainbow trout and Orange roughy

  • Rainbow trout has more Vitamin B12, Vitamin B5, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin A RAE, however, Orange roughy is richer in Selenium, and Iron.
  • Rainbow trout's daily need coverage for Vitamin B12 is 160% more.
  • Rainbow trout contains 41 times more Saturated Fat than Orange roughy. Rainbow trout contains 1.383g of Saturated Fat, while Orange roughy contains 0.034g.

The food varieties used in the comparison are Fish, trout, rainbow, farmed, raw and Fish, roughy, orange, cooked, dry heat.

Infographic

Rainbow trout 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.
Rainbow trout
Rainbow trout
6
:
4
Orange roughy
Orange roughy
Contains more Calcium +127.3%
Contains more Magnesium +38.9%
Contains more Phosphorus +121.6%
Contains more Potassium +108.3%
Contains less Sodium -26.1%
Contains more Zinc +40.6%
Contains more Iron +264.5%
Contains more Copper +63%
Contains more Manganese +236.4%
Contains more Selenium +274.2%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
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 +127.3%
Contains more Magnesium +38.9%
Contains more Phosphorus +121.6%
Contains more Potassium +108.3%
Contains less Sodium -26.1%
Contains more Zinc +40.6%
Contains more Iron +264.5%
Contains more Copper +63%
Contains more Manganese +236.4%
Contains more Selenium +274.2%

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.
Rainbow trout
Rainbow trout
11
:
1
Orange roughy
Orange roughy
Contains more Vitamin A +250%
Contains more Vitamin E +25.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +205.9%
Contains more Vitamin B5 +2876.8%
Contains more Vitamin B6 +407.5%
Contains more Folate +120%
Contains more Vitamin B12 +814.9%
Contains more Vitamin K +1000%
Rainbow trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 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 A +250%
Contains more Vitamin E +25.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +205.9%
Contains more Vitamin B5 +2876.8%
Contains more Vitamin B6 +407.5%
Contains more Folate +120%
Contains more Vitamin B12 +814.9%
Contains more Vitamin K +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rainbow trout
Rainbow trout
2
:
2
Orange roughy
Orange roughy
Contains more Fats +586.7%
Contains more Water +10.2%
Contains more Protein +13.5%
Contains more Other +11762.5%
Equal in Water - 66.97
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 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 +586.7%
Contains more Water +10.2%
Contains more Protein +13.5%
Contains more Other +11762.5%
Equal in Water - 66.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rainbow trout
Rainbow trout
2
:
1
Orange roughy
Orange roughy
Contains more Monounsaturated Fat +350.8%
Contains more Polyunsaturated fat +719%
Contains less Saturated Fat -97.5%
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 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 +350.8%
Contains more Polyunsaturated fat +719%
Contains less Saturated Fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Orange roughy Opinion
Protein 19.94g 22.64g Orange roughy
Fats 6.18g 0.9g Rainbow trout
Calories 141kcal 105kcal Rainbow trout
Calcium 25mg 11mg Rainbow trout
Iron 0.31mg 1.13mg Orange roughy
Magnesium 25mg 18mg Rainbow trout
Phosphorus 226mg 102mg Rainbow trout
Potassium 377mg 181mg Rainbow trout
Sodium 51mg 69mg Rainbow trout
Zinc 0.45mg 0.32mg Rainbow trout
Copper 0.046mg 0.075mg Orange roughy
Manganese 0.011mg 0.037mg Orange roughy
Selenium 23.6µg 88.3µg Orange roughy
Vitamin A 280IU 80IU Rainbow trout
Vitamin A RAE 84µg 24µg Rainbow trout
Vitamin E 2.34mg 1.87mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.045mg Rainbow trout
Vitamin B2 0.09mg 0.063mg Rainbow trout
Vitamin B3 5.567mg 1.82mg Rainbow trout
Vitamin B5 1.667mg 0.056mg Rainbow trout
Vitamin B6 0.34mg 0.067mg Rainbow trout
Folate 11µg 5µg Rainbow trout
Vitamin B12 4.3µg 0.47µg Rainbow trout
Vitamin K 0.1µg 1.1µg Orange roughy
Tryptophan 0.234mg 0.23mg Rainbow trout
Threonine 0.915mg 1.03mg Orange roughy
Isoleucine 0.962mg 1.058mg Orange roughy
Leucine 1.696mg 1.797mg Orange roughy
Lysine 1.916mg 2.092mg Orange roughy
Methionine 0.618mg 0.728mg Orange roughy
Phenylalanine 0.815mg 0.869mg Orange roughy
Valine 1.075mg 1.083mg Orange roughy
Histidine 0.614mg 0.474mg Rainbow trout
Cholesterol 59mg 80mg Rainbow trout
Trans Fat 0.047g Orange roughy
Saturated Fat 1.383g 0.034g Orange roughy
Omega-3 - DHA 0.516g 0.025g Rainbow trout
Omega-3 - EPA 0.217g 0.006g Rainbow trout
Omega-3 - DPA 0.091g 0.001g Rainbow trout
Monounsaturated Fat 1.979g 0.439g Rainbow trout
Polyunsaturated fat 1.507g 0.184g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g 0.069g Orange roughy
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g 0g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout 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
119%
Rainbow trout
16%
Orange roughy
Minerals Daily Need Coverage Score
33%
Rainbow trout
65%
Orange roughy

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 21mg)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 1.349g)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $7)
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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.