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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 37% 53% 39% 35% 130% 15% 5.2% 255%
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 +127.8%
Contains more CalciumCalcium +572.7%
Contains more PotassiumPotassium +131.5%
Contains more IronIron +24.8%
Contains more CopperCopper +57.3%
Contains more ZincZinc +296.9%
Contains more PhosphorusPhosphorus +197.1%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +88.7%
~equal in Manganese ~0.037mg

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
11
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 2.3% 12% 27% 81% 28% 69% 77% 44% 80% 1643% 0.25% 9% 45%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +148.9%
Contains more Vitamin B2Vitamin B2 +374.6%
Contains more Vitamin B3Vitamin B3 +126.6%
Contains more Vitamin B5Vitamin B5 +1221.4%
Contains more Vitamin B6Vitamin B6 +419.4%
Contains more Vitamin B12Vitamin B12 +2695.7%
Contains more FolateFolate +140%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +36.5%
Contains more Vitamin KVitamin K +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 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 +1187.8%
Contains more OtherOther +677.9%
~equal in Protein ~22.64g
~equal in Carbs ~0g
~equal in Water ~66.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 47% 27%
Saturated fat: Sat. Fat 2.615 g
Monounsaturated fat: Mono. Fat 4.79 g
Polyunsaturated fat: Poly. Fat 2.735 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 +991.1%
Contains more Poly. FatPolyunsaturated fat +1386.4%
Contains less Sat. FatSaturated 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 DV% diff.
Vitamin B12 13.14µg 0.47µg 528%
Selenium 46.8µg 88.3µg 75%
Phosphorus 303mg 102mg 29%
Vitamin D 5.4µg 27%
Vitamin D 214IU 27%
Vitamin B6 0.348mg 0.067mg 22%
Vitamin B2 0.299mg 0.063mg 18%
Polyunsaturated fat 2.735g 0.184g 17%
Fats 11.59g 0.9g 16%
Choline 83.3mg 15%
Vitamin B3 4.124mg 1.82mg 14%
Vitamin B5 0.74mg 0.056mg 14%
Saturated fat 2.615g 0.034g 12%
Monounsaturated fat 4.79g 0.439g 11%
Zinc 1.27mg 0.32mg 9%
Potassium 419mg 181mg 7%
Calcium 74mg 11mg 6%
Vitamin B1 0.112mg 0.045mg 6%
Calories 203kcal 105kcal 5%
Copper 0.118mg 0.075mg 5%
Magnesium 41mg 18mg 5%
Iron 1.41mg 1.13mg 4%
Vitamin E 1.37mg 1.87mg 3%
Sodium 115mg 69mg 2%
Folate 12µg 5µg 2%
Vitamin A 36µg 24µg 1%
Protein 23.03g 22.64g 1%
Vitamin K 0.1µg 1.1µg 1%
Cholesterol 77mg 80mg 1%
Vitamin C 0.7mg 0mg 1%
Manganese 0.04mg 0.037mg 0%
Tryptophan 0.258mg 0.23mg 0%
Threonine 1.01mg 1.03mg 0%
Isoleucine 1.061mg 1.058mg 0%
Leucine 1.872mg 1.797mg 0%
Lysine 2.115mg 2.092mg 0%
Methionine 0.682mg 0.728mg 0%
Phenylalanine 0.899mg 0.869mg 0%
Valine 1.187mg 1.083mg 0%
Histidine 0.678mg 0.474mg 0%
Omega-3 - EPA 0.909g 0.006g N/A
Omega-3 - DHA 1.105g 0.025g N/A
Omega-3 - DPA 0.071g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.069g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Orange roughy
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
163%
Herring
15%
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.