Orange roughy vs. Pollock — In-Depth Nutrition Comparison

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How are orange roughy and pollock different?

Orange roughy is higher in selenium and vitamin E; however, pollock is richer in vitamin B12, phosphorus, vitamin B6, magnesium, vitamin B3, vitamin B2, and vitamin B5.
Daily need coverage for vitamin B12 for pollock is 133% higher.
Orange roughy contains 7 times more vitamin E than pollock. While orange roughy contains 1.87mg of vitamin E, pollock contains only 0.28mg.
Orange roughy has less sodium.

Fish, roughy, orange, cooked, dry heat and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) are the varieties used in this article.

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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.

Orange roughy

Pollock

Contains more IronIron	+101.8%
Contains more CopperCopper	+25%
Contains less SodiumSodium	-83.5%
Contains more ManganeseManganese	+105.6%
Contains more SeleniumSelenium	+100.2%

Contains more MagnesiumMagnesium	+350%
Contains more CalciumCalcium	+554.5%
Contains more PotassiumPotassium	+137.6%
Contains more ZincZinc	+78.1%
Contains more PhosphorusPhosphorus	+161.8%

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.

Orange roughy

Pollock

Contains more Vitamin AVitamin A	+41.2%
Contains more Vitamin EVitamin E	+567.9%
Contains more Vitamin KVitamin K	+1000%
Contains more FolateFolate	+66.7%

Contains more Vitamin B1Vitamin B1	+20%
Contains more Vitamin B2Vitamin B2	+254%
Contains more Vitamin B3Vitamin B3	+117%
Contains more Vitamin B5Vitamin B5	+671.4%
Contains more Vitamin B6Vitamin B6	+391%
Contains more Vitamin B12Vitamin B12	+678.7%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.47µg	3.66µg	133%
Selenium	88.3µg	44.1µg	80%
Phosphorus	102mg	267mg	24%
Vitamin B6	0.067mg	0.329mg	20%
Choline		91.6mg	17%
Magnesium	18mg	81mg	15%
Sodium	69mg	419mg	15%
Vitamin B3	1.82mg	3.949mg	13%
Vitamin B2	0.063mg	0.223mg	12%
Vitamin E	1.87mg	0.28mg	11%
Vitamin B5	0.056mg	0.432mg	8%
Potassium	181mg	430mg	7%
Vitamin D		1.3µg	7%
Iron	1.13mg	0.56mg	7%
Calcium	11mg	72mg	6%
Vitamin D		51IU	6%
Polyunsaturated fat	0.184g	0.583g	3%
Cholesterol	80mg	86mg	2%
Protein	22.64g	23.48g	2%
Zinc	0.32mg	0.57mg	2%
Copper	0.075mg	0.06mg	2%
Vitamin B1	0.045mg	0.054mg	1%
Manganese	0.037mg	0.018mg	1%
Monounsaturated fat	0.439g	0.134g	1%
Vitamin K	1.1µg	0.1µg	1%
Folate	5µg	3µg	1%
Vitamin A	24µg	17µg	1%
Saturated fat	0.034g	0.159g	1%
Calories	105kcal	111kcal	0%
Fats	0.9g	1.18g	0%
Tryptophan	0.23mg	0.263mg	0%
Threonine	1.03mg	1.029mg	0%
Isoleucine	1.058mg	1.082mg	0%
Leucine	1.797mg	1.908mg	0%
Lysine	2.092mg	2.157mg	0%
Methionine	0.728mg	0.696mg	0%
Phenylalanine	0.869mg	0.917mg	0%
Valine	1.083mg	1.21mg	0%
Histidine	0.474mg	0.691mg	0%
Omega-3 - EPA	0.006g	0.086g	N/A
Omega-3 - DHA	0.025g	0.423g	N/A
Omega-3 - DPA	0.001g	0.027g	N/A
Omega-6 - Eicosadienoic acid	0.069g		N/A