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  6. Flatfish vs. Orange roughy

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
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 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
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 +22.2%
Contains more CalciumCalcium +127.3%
Contains more ZincZinc +21.9%
Contains more PhosphorusPhosphorus +202.9%
Contains more IronIron +391.3%
Contains more CopperCopper +226.1%
Contains less SodiumSodium -81%
Contains more ManganeseManganese +117.6%
Contains more SeleniumSelenium +170.9%
~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% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
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 DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +305.4%
Contains more Vitamin B6Vitamin B6 +71.6%
Contains more Vitamin B12Vitamin B12 +178.7%
Contains more FolateFolate +20%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B2Vitamin B2 +152%
Contains more Vitamin B3Vitamin B3 +42.4%
Contains more Vitamin KVitamin K +1000%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Flatfish Orange roughy DV% diff.
Selenium 32.6µg 88.3µg 101%
Vitamin B12 1.31µg 0.47µg 35%
Phosphorus 309mg 102mg 30%
Vitamin D 3.5µg 18%
Vitamin D 139IU 17%
Choline 79.9mg 15%
Protein 15.24g 22.64g 15%
Sodium 363mg 69mg 13%
Iron 0.23mg 1.13mg 11%
Cholesterol 56mg 80mg 8%
Vitamin E 0.77mg 1.87mg 7%
Copper 0.023mg 0.075mg 6%
Vitamin B6 0.115mg 0.067mg 4%
Vitamin B2 0.025mg 0.063mg 3%
Vitamin B3 1.278mg 1.82mg 3%
Vitamin B5 0.227mg 0.056mg 3%
Saturated fat 0.542g 0.034g 2%
Polyunsaturated fat 0.459g 0.184g 2%
Fats 2.37g 0.9g 2%
Vitamin B1 0.026mg 0.045mg 2%
Vitamin K 0.1µg 1.1µg 1%
Monounsaturated fat 0.657g 0.439g 1%
Calories 86kcal 105kcal 1%
Manganese 0.017mg 0.037mg 1%
Vitamin A 12µg 24µg 1%
Zinc 0.39mg 0.32mg 1%
Calcium 25mg 11mg 1%
Magnesium 22mg 18mg 1%
Potassium 197mg 181mg 0%
Folate 6µg 5µg 0%
Trans fat 0.014g N/A
Tryptophan 0.197mg 0.23mg 0%
Threonine 0.719mg 1.03mg 0%
Isoleucine 0.754mg 1.058mg 0%
Leucine 1.335mg 1.797mg 0%
Lysine 1.561mg 2.092mg 0%
Methionine 0.56mg 0.728mg 0%
Phenylalanine 0.624mg 0.869mg 0%
Valine 0.8mg 1.083mg 0%
Histidine 0.374mg 0.474mg 0%
Omega-3 - EPA 0.168g 0.006g N/A
Omega-3 - DHA 0.132g 0.025g N/A
Omega-3 - DPA 0.034g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.006g 0.069g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +163.3%
Contains more WaterWater +21.1%
Contains more ProteinProtein +48.6%
Contains more OtherOther +641.4%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 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 +49.7%
Contains more Poly. FatPolyunsaturated fat +149.5%
Contains less Sat. FatSaturated fat -93.7%

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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. 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.