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  6. Salmon vs. Orange roughy

Salmon vs. Orange roughy — In-Depth Nutrition Comparison

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How are Salmon and Orange roughy different?

  • Salmon is higher in Vitamin B12, Vitamin B6, Vitamin B3, Vitamin B5, Vitamin B1, Phosphorus, and Folate, however, Orange roughy is richer in Selenium, and Iron.
  • Daily need coverage for Vitamin B12 from Salmon is 97% higher.
  • Salmon contains 71 times more Saturated Fat than Orange roughy. While Salmon contains 2.397g of Saturated Fat, Orange roughy contains only 0.034g.

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

Infographic

Salmon 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.
Salmon
Salmon
6
:
4
Orange roughy
Orange roughy
Contains more Calcium +36.4%
Contains more Magnesium +66.7%
Contains more Phosphorus +147.1%
Contains more Potassium +112.2%
Contains less Sodium -11.6%
Contains more Zinc +34.4%
Contains more Iron +232.4%
Contains more Copper +53.1%
Contains more Manganese +131.3%
Contains more Selenium +113.3%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
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 Magnesium +66.7%
Contains more Phosphorus +147.1%
Contains more Potassium +112.2%
Contains less Sodium -11.6%
Contains more Zinc +34.4%
Contains more Iron +232.4%
Contains more Copper +53.1%
Contains more Manganese +131.3%
Contains more Selenium +113.3%

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.
Salmon
Salmon
10
:
2
Orange roughy
Orange roughy
Contains more Vitamin A +187.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +655.6%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +342%
Contains more Vitamin B5 +2533.9%
Contains more Vitamin B6 +865.7%
Contains more Folate +580%
Contains more Vitamin B12 +495.7%
Contains more Vitamin E +64%
Contains more Vitamin K +1000%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 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 +187.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +655.6%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +342%
Contains more Vitamin B5 +2533.9%
Contains more Vitamin B6 +865.7%
Contains more Folate +580%
Contains more Vitamin B12 +495.7%
Contains more Vitamin E +64%
Contains more Vitamin K +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
1
:
3
Orange roughy
Orange roughy
Contains more Fats +1272.2%
Contains more Other +1086.3%
Equal in Protein - 22.64
Equal in Water - 66.97
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 +1272.2%
Contains more Other +1086.3%
Equal in Protein - 22.64
Equal in Water - 66.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Orange roughy
Orange roughy
Contains more Monounsaturated Fat +852.4%
Contains more Polyunsaturated fat +2374.5%
Contains less Saturated Fat -98.6%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 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 +852.4%
Contains more Polyunsaturated fat +2374.5%
Contains less Saturated Fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon 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 Salmon Orange roughy Opinion
Protein 22.1g 22.64g Orange roughy
Fats 12.35g 0.9g Salmon
Calories 206kcal 105kcal Salmon
Calcium 15mg 11mg Salmon
Iron 0.34mg 1.13mg Orange roughy
Magnesium 30mg 18mg Salmon
Phosphorus 252mg 102mg Salmon
Potassium 384mg 181mg Salmon
Sodium 61mg 69mg Salmon
Zinc 0.43mg 0.32mg Salmon
Copper 0.049mg 0.075mg Orange roughy
Manganese 0.016mg 0.037mg Orange roughy
Selenium 41.4µg 88.3µg Orange roughy
Vitamin A 230IU 80IU Salmon
Vitamin A RAE 69µg 24µg Salmon
Vitamin E 1.14mg 1.87mg Orange roughy
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.045mg Salmon
Vitamin B2 0.135mg 0.063mg Salmon
Vitamin B3 8.045mg 1.82mg Salmon
Vitamin B5 1.475mg 0.056mg Salmon
Vitamin B6 0.647mg 0.067mg Salmon
Folate 34µg 5µg Salmon
Vitamin B12 2.8µg 0.47µg Salmon
Vitamin K 0.1µg 1.1µg Orange roughy
Tryptophan 0.248mg 0.23mg Salmon
Threonine 0.969mg 1.03mg Orange roughy
Isoleucine 1.018mg 1.058mg Orange roughy
Leucine 1.796mg 1.797mg Orange roughy
Lysine 2.03mg 2.092mg Orange roughy
Methionine 0.654mg 0.728mg Orange roughy
Phenylalanine 0.863mg 0.869mg Orange roughy
Valine 1.139mg 1.083mg Salmon
Histidine 0.651mg 0.474mg Salmon
Cholesterol 63mg 80mg Salmon
Saturated Fat 2.397g 0.034g Orange roughy
Omega-3 - DHA 1.457g 0.025g Salmon
Omega-3 - EPA 0.69g 0.006g Salmon
Omega-3 - DPA 0.17g 0.001g Salmon
Monounsaturated Fat 4.181g 0.439g Salmon
Polyunsaturated fat 4.553g 0.184g Salmon
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon 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
110%
Salmon
16%
Orange roughy
Minerals Daily Need Coverage Score
44%
Salmon
65%
Orange roughy

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 17mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 2.363g)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $13)
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.