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Flatfish vs. Orange roughy — In-Depth Nutrition Comparison

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Differences between Flatfish and Orange roughy

  • Flatfish has more Vitamin B12, and Phosphorus, while Orange roughy has more Selenium, Iron, Vitamin E , and Copper.
  • Orange roughy's daily need coverage for Selenium is 101% higher.
  • Orange roughy contains 5 times less Sodium than Flatfish. Flatfish contains 363mg of Sodium, while Orange roughy contains 69mg.

The food types used in this comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, roughy, orange, cooked, dry heat.

Infographic

Flatfish vs Orange roughy infographic
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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.
Contains more Calcium +127.3%
Contains more Magnesium +22.2%
Contains more Phosphorus +202.9%
Contains more Zinc +21.9%
Contains more Iron +391.3%
Contains less Sodium -81%
Contains more Copper +226.1%
Contains more Manganese +117.6%
Contains more Selenium +170.9%
Equal in Potassium - 181
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
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 +22.2%
Contains more Phosphorus +202.9%
Contains more Zinc +21.9%
Contains more Iron +391.3%
Contains less Sodium -81%
Contains more Copper +226.1%
Contains more Manganese +117.6%
Contains more Selenium +170.9%
Equal in Potassium - 181

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.
:
Contains more Vitamin B5 +305.4%
Contains more Vitamin B6 +71.6%
Contains more Folate +20%
Contains more Vitamin B12 +178.7%
Contains more Vitamin A +116.2%
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B2 +152%
Contains more Vitamin B3 +42.4%
Contains more Vitamin K +1000%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 44% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 38% 0% 0% 12% 15% 35% 4% 16% 4% 59% 0% 3%
Contains more Vitamin B5 +305.4%
Contains more Vitamin B6 +71.6%
Contains more Folate +20%
Contains more Vitamin B12 +178.7%
Contains more Vitamin A +116.2%
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B2 +152%
Contains more Vitamin B3 +42.4%
Contains more Vitamin K +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +163.3%
Contains more Water +21.1%
Contains more Protein +48.6%
Contains more Other +641.4%
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 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 Fats +163.3%
Contains more Water +21.1%
Contains more Protein +48.6%
Contains more Other +641.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +49.7%
Contains more Polyunsaturated fat +149.5%
Contains less Saturated Fat -93.7%
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +49.7%
Contains more Polyunsaturated fat +149.5%
Contains less Saturated Fat -93.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Orange roughy Opinion
Protein 15.24g 22.64g Orange roughy
Fats 2.37g 0.9g Flatfish
Calories 86kcal 105kcal Orange roughy
Calcium 25mg 11mg Flatfish
Iron 0.23mg 1.13mg Orange roughy
Magnesium 22mg 18mg Flatfish
Phosphorus 309mg 102mg Flatfish
Potassium 197mg 181mg Flatfish
Sodium 363mg 69mg Orange roughy
Zinc 0.39mg 0.32mg Flatfish
Copper 0.023mg 0.075mg Orange roughy
Manganese 0.017mg 0.037mg Orange roughy
Selenium 32.6µg 88.3µg Orange roughy
Vitamin A 37IU 80IU Orange roughy
Vitamin A RAE 12µg 24µg Orange roughy
Vitamin E 0.77mg 1.87mg Orange roughy
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin B1 0.026mg 0.045mg Orange roughy
Vitamin B2 0.025mg 0.063mg Orange roughy
Vitamin B3 1.278mg 1.82mg Orange roughy
Vitamin B5 0.227mg 0.056mg Flatfish
Vitamin B6 0.115mg 0.067mg Flatfish
Folate 6µg 5µg Flatfish
Vitamin B12 1.31µg 0.47µg Flatfish
Choline 79.9mg Flatfish
Vitamin K 0.1µg 1.1µg Orange roughy
Tryptophan 0.197mg 0.23mg Orange roughy
Threonine 0.719mg 1.03mg Orange roughy
Isoleucine 0.754mg 1.058mg Orange roughy
Leucine 1.335mg 1.797mg Orange roughy
Lysine 1.561mg 2.092mg Orange roughy
Methionine 0.56mg 0.728mg Orange roughy
Phenylalanine 0.624mg 0.869mg Orange roughy
Valine 0.8mg 1.083mg Orange roughy
Histidine 0.374mg 0.474mg Orange roughy
Cholesterol 56mg 80mg Flatfish
Trans Fat 0.014g Orange roughy
Saturated Fat 0.542g 0.034g Orange roughy
Omega-3 - DHA 0.132g 0.025g Flatfish
Omega-3 - EPA 0.168g 0.006g Flatfish
Omega-3 - DPA 0.034g 0.001g Flatfish
Monounsaturated Fat 0.657g 0.439g Flatfish
Polyunsaturated fat 0.459g 0.184g Flatfish
Omega-6 - Eicosadienoic acid 0.006g 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish 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
32%
Flatfish
14%
Orange roughy
Minerals Daily Need Coverage Score
43%
Flatfish
65%
Orange roughy

Comparison summary

Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 294mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.508g)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 24mg)
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 cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.