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  6. Orange roughy vs. Alaska pollock

Orange roughy vs. Alaska pollock — In-Depth Nutrition Comparison

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How are Orange roughy and Alaska pollock different?

  • Orange roughy is higher in Selenium, and Vitamin E, however, Alaska pollock is richer in Vitamin B12, Phosphorus, Vitamin B6, Magnesium, Vitamin B3, Vitamin B2, and Vitamin B5.
  • Daily need coverage for Vitamin B12 from Alaska pollock is 133% higher.
  • Orange roughy contains 7 times more Vitamin E than Alaska pollock. While Orange roughy contains 1.87mg of Vitamin E, Alaska 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.

Infographic

Orange roughy vs Alaska pollock 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 13% 3.3% 16% 42% 25% 8.7% 44% 9% 4.8% 482%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
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.
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% 4.8% 37% 0% 11% 15% 34% 3.4% 15% 59% 2.8% 3.8% 0%
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% 3.1% 5.6% 39% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin AVitamin A +56.9%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more OtherOther +461.5%
Contains more FatsFats +31.1%
~equal in Protein ~23.48g
~equal in Carbs ~0g
~equal in Water ~73.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 67% 28%
Saturated Fat: Sat. Fat 0.034 g
Monounsaturated Fat: Mono. Fat 0.439 g
Polyunsaturated fat: Poly. Fat 0.184 g
18% 15% 67%
Saturated Fat: Sat. Fat 0.159 g
Monounsaturated Fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated Fat -78.6%
Contains more Mono. FatMonounsaturated Fat +227.6%
Contains more Poly. FatPolyunsaturated fat +216.8%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange roughy Alaska pollock
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
14%
Orange roughy
61%
Alaska pollock
Minerals Daily Need Coverage Score
65%
Orange roughy
59%
Alaska pollock

Comparison summary

Which food is lower in Cholesterol?
Orange roughy
Orange roughy is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 350mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.125g)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $7)
Which food is richer in vitamins?
Alaska pollock
Alaska pollock 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 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.

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. Orange roughy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174251/nutrients
  2. Alaska pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.