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  6. Herring vs. Orange roughy

Herring vs. Orange roughy — In-Depth Nutrition Comparison

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Important differences between Herring and Orange roughy

  • Herring has more Vitamin B12, Phosphorus, Vitamin B6, Vitamin B2, Vitamin B3, Vitamin B5, Zinc, and Potassium, however, Orange roughy is richer in Selenium.
  • Herring's daily need coverage for Vitamin B12 is 528% more.
  • Herring contains 77 times more Saturated Fat than Orange roughy. Herring contains 2.615g of Saturated Fat, while Orange roughy contains 0.034g.

The food varieties used in the comparison are Fish, herring, Atlantic, cooked, dry heat and Fish, roughy, orange, cooked, dry heat.

Infographic

Herring 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.
Herring
Herring
8
:
2
Orange roughy
Orange roughy
Contains more Calcium +572.7%
Contains more Iron +24.8%
Contains more Magnesium +127.8%
Contains more Phosphorus +197.1%
Contains more Potassium +131.5%
Contains more Zinc +296.9%
Contains more Copper +57.3%
Contains less Sodium -40%
Contains more Selenium +88.7%
Equal in Manganese - 0.037
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
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 +572.7%
Contains more Iron +24.8%
Contains more Magnesium +127.8%
Contains more Phosphorus +197.1%
Contains more Potassium +131.5%
Contains more Zinc +296.9%
Contains more Copper +57.3%
Contains less Sodium -40%
Contains more Selenium +88.7%
Equal in Manganese - 0.037

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.
Herring
Herring
10
:
2
Orange roughy
Orange roughy
Contains more Vitamin A +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +148.9%
Contains more Vitamin B2 +374.6%
Contains more Vitamin B3 +126.6%
Contains more Vitamin B5 +1221.4%
Contains more Vitamin B6 +419.4%
Contains more Folate +140%
Contains more Vitamin B12 +2695.7%
Contains more Vitamin E +36.5%
Contains more Vitamin K +1000%
Herring
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 28% 162% 3% 28% 69% 78% 45% 81% 9% 1643% 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 +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +148.9%
Contains more Vitamin B2 +374.6%
Contains more Vitamin B3 +126.6%
Contains more Vitamin B5 +1221.4%
Contains more Vitamin B6 +419.4%
Contains more Folate +140%
Contains more Vitamin B12 +2695.7%
Contains more Vitamin E +36.5%
Contains more Vitamin K +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Herring
Herring
2
:
2
Orange roughy
Orange roughy
Contains more Fats +1187.8%
Contains more Other +677.9%
Equal in Protein - 22.64
Equal in Water - 66.97
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 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 +1187.8%
Contains more Other +677.9%
Equal in Protein - 22.64
Equal in Water - 66.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Herring
Herring
2
:
1
Orange roughy
Orange roughy
Contains more Monounsaturated Fat +991.1%
Contains more Polyunsaturated fat +1386.4%
Contains less Saturated Fat -98.7%
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 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 +991.1%
Contains more Polyunsaturated fat +1386.4%
Contains less Saturated Fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Orange roughy Opinion
Protein 23.03g 22.64g Herring
Fats 11.59g 0.9g Herring
Calories 203kcal 105kcal Herring
Calcium 74mg 11mg Herring
Iron 1.41mg 1.13mg Herring
Magnesium 41mg 18mg Herring
Phosphorus 303mg 102mg Herring
Potassium 419mg 181mg Herring
Sodium 115mg 69mg Orange roughy
Zinc 1.27mg 0.32mg Herring
Copper 0.118mg 0.075mg Herring
Manganese 0.04mg 0.037mg Herring
Selenium 46.8µg 88.3µg Orange roughy
Vitamin A 120IU 80IU Herring
Vitamin A RAE 36µg 24µg Herring
Vitamin E 1.37mg 1.87mg Orange roughy
Vitamin D 214IU Herring
Vitamin D 5.4µg Herring
Vitamin C 0.7mg 0mg Herring
Vitamin B1 0.112mg 0.045mg Herring
Vitamin B2 0.299mg 0.063mg Herring
Vitamin B3 4.124mg 1.82mg Herring
Vitamin B5 0.74mg 0.056mg Herring
Vitamin B6 0.348mg 0.067mg Herring
Folate 12µg 5µg Herring
Vitamin B12 13.14µg 0.47µg Herring
Vitamin K 0.1µg 1.1µg Orange roughy
Tryptophan 0.258mg 0.23mg Herring
Threonine 1.01mg 1.03mg Orange roughy
Isoleucine 1.061mg 1.058mg Herring
Leucine 1.872mg 1.797mg Herring
Lysine 2.115mg 2.092mg Herring
Methionine 0.682mg 0.728mg Orange roughy
Phenylalanine 0.899mg 0.869mg Herring
Valine 1.187mg 1.083mg Herring
Histidine 0.678mg 0.474mg Herring
Cholesterol 77mg 80mg Herring
Saturated Fat 2.615g 0.034g Orange roughy
Omega-3 - DHA 1.105g 0.025g Herring
Omega-3 - EPA 0.909g 0.006g Herring
Omega-3 - DPA 0.071g 0.001g Herring
Monounsaturated Fat 4.79g 0.439g Herring
Polyunsaturated fat 2.735g 0.184g Herring
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring 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
179%
Herring
16%
Orange roughy
Minerals Daily Need Coverage Score
62%
Herring
65%
Orange roughy

Comparison summary

Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 2.581g)
Which food is lower in Cholesterol?
Herring
Herring is lower in Cholesterol (difference - 3mg)
Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
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 ($)

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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.