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  6. Orange roughy vs. Atlantic Mackerel

Orange roughy vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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How are Orange roughy and Atlantic Mackerel different?

  • Orange roughy is richer in Selenium, while Atlantic Mackerel is higher in Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B2, Phosphorus, Vitamin B5, Magnesium, and Vitamin B1.
  • Atlantic Mackerel covers your daily need of Vitamin B12 343% more than Orange roughy.
  • Orange roughy contains 2 times more Selenium than Atlantic Mackerel. Orange roughy contains 88.3µg of Selenium, while Atlantic Mackerel contains 44.1µg.
  • Orange roughy is lower in Saturated Fat.

Fish, roughy, orange, cooked, dry heat and Fish, mackerel, Atlantic, raw types were used in this article.

Infographic

Orange roughy vs Atlantic Mackerel 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.
Orange roughy
Orange roughy
4
:
6
Atlantic Mackerel
Atlantic Mackerel
Contains less Sodium -23.3%
Contains more Manganese +146.7%
Contains more Selenium +100.2%
Contains more Iron +44.2%
Contains more Magnesium +322.2%
Contains more Phosphorus +112.7%
Contains more Potassium +73.5%
Contains more Zinc +96.9%
Equal in Calcium - 12
Equal in Copper - 0.073
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains less Sodium -23.3%
Contains more Manganese +146.7%
Contains more Selenium +100.2%
Contains more Iron +44.2%
Contains more Magnesium +322.2%
Contains more Phosphorus +112.7%
Contains more Potassium +73.5%
Contains more Zinc +96.9%
Equal in Calcium - 12
Equal in Copper - 0.073

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
Orange roughy
2
:
10
Atlantic Mackerel
Atlantic Mackerel
Contains more Vitamin E +23%
Contains more Folate +400%
Contains more Vitamin A +108.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +291.1%
Contains more Vitamin B2 +395.2%
Contains more Vitamin B3 +398.9%
Contains more Vitamin B5 +1428.6%
Contains more Vitamin B6 +495.5%
Contains more Vitamin B12 +1753.2%
Contains more Vitamin K +354.5%
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%
Atlantic Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Contains more Vitamin E +23%
Contains more Folate +400%
Contains more Vitamin A +108.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +291.1%
Contains more Vitamin B2 +395.2%
Contains more Vitamin B3 +398.9%
Contains more Vitamin B5 +1428.6%
Contains more Vitamin B6 +495.5%
Contains more Vitamin B12 +1753.2%
Contains more Vitamin K +354.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
3
:
1
Atlantic Mackerel
Atlantic Mackerel
Contains more Protein +21.7%
Contains more Other +139.6%
Contains more Fats +1443.3%
Equal in Water - 63.55
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Atlantic Mackerel
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more Protein +21.7%
Contains more Other +139.6%
Contains more Fats +1443.3%
Equal in Water - 63.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange roughy
Orange roughy
1
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +1142.8%
Contains more Polyunsaturated fat +1720.7%
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +1142.8%
Contains more Polyunsaturated fat +1720.7%

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 Atlantic Mackerel
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Orange roughy Atlantic Mackerel Opinion
Protein 22.64g 18.6g Orange roughy
Fats 0.9g 13.89g Atlantic Mackerel
Calories 105kcal 205kcal Atlantic Mackerel
Calcium 11mg 12mg Atlantic Mackerel
Iron 1.13mg 1.63mg Atlantic Mackerel
Magnesium 18mg 76mg Atlantic Mackerel
Phosphorus 102mg 217mg Atlantic Mackerel
Potassium 181mg 314mg Atlantic Mackerel
Sodium 69mg 90mg Orange roughy
Zinc 0.32mg 0.63mg Atlantic Mackerel
Copper 0.075mg 0.073mg Orange roughy
Manganese 0.037mg 0.015mg Orange roughy
Selenium 88.3µg 44.1µg Orange roughy
Vitamin A 80IU 167IU Atlantic Mackerel
Vitamin A RAE 24µg 50µg Atlantic Mackerel
Vitamin E 1.87mg 1.52mg Orange roughy
Vitamin D 643IU Atlantic Mackerel
Vitamin D 16.1µg Atlantic Mackerel
Vitamin C 0mg 0.4mg Atlantic Mackerel
Vitamin B1 0.045mg 0.176mg Atlantic Mackerel
Vitamin B2 0.063mg 0.312mg Atlantic Mackerel
Vitamin B3 1.82mg 9.08mg Atlantic Mackerel
Vitamin B5 0.056mg 0.856mg Atlantic Mackerel
Vitamin B6 0.067mg 0.399mg Atlantic Mackerel
Folate 5µg 1µg Orange roughy
Vitamin B12 0.47µg 8.71µg Atlantic Mackerel
Vitamin K 1.1µg 5µg Atlantic Mackerel
Tryptophan 0.23mg 0.208mg Orange roughy
Threonine 1.03mg 0.815mg Orange roughy
Isoleucine 1.058mg 0.857mg Orange roughy
Leucine 1.797mg 1.512mg Orange roughy
Lysine 2.092mg 1.708mg Orange roughy
Methionine 0.728mg 0.551mg Orange roughy
Phenylalanine 0.869mg 0.726mg Orange roughy
Valine 1.083mg 0.958mg Orange roughy
Histidine 0.474mg 0.548mg Atlantic Mackerel
Cholesterol 80mg 70mg Atlantic Mackerel
Saturated Fat 0.034g 3.257g Orange roughy
Omega-3 - DHA 0.025g 1.401g Atlantic Mackerel
Omega-3 - EPA 0.006g 0.898g Atlantic Mackerel
Omega-3 - DPA 0.001g 0.212g Atlantic Mackerel
Monounsaturated Fat 0.439g 5.456g Atlantic Mackerel
Polyunsaturated fat 0.184g 3.35g Atlantic Mackerel
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 Atlantic Mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet ok

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
16%
Orange roughy
171%
Atlantic Mackerel
Minerals Daily Need Coverage Score
65%
Orange roughy
54%
Atlantic Mackerel

Comparison summary

Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 3.223g)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $7)
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 10mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.