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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 for 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.
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 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Contains less SodiumSodium -23.3%
Contains more ManganeseManganese +146.7%
Contains more SeleniumSelenium +100.2%
Contains more MagnesiumMagnesium +322.2%
Contains more PotassiumPotassium +73.5%
Contains more IronIron +44.2%
Contains more ZincZinc +96.9%
Contains more PhosphorusPhosphorus +112.7%
~equal in Calcium ~12mg
~equal in Copper ~0.073mg

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% 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 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Contains more Vitamin EVitamin E +23%
Contains more FolateFolate +400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +108.3%
Contains more Vitamin B1Vitamin B1 +291.1%
Contains more Vitamin B2Vitamin B2 +395.2%
Contains more Vitamin B3Vitamin B3 +398.9%
Contains more Vitamin B5Vitamin B5 +1428.6%
Contains more Vitamin B6Vitamin B6 +495.5%
Contains more Vitamin B12Vitamin B12 +1753.2%
Contains more Vitamin KVitamin K +354.5%

All nutrients comparison - raw data values

Nutrient Orange roughy Atlantic Mackerel DV% diff.
Vitamin B12 0.47µg 8.71µg 343%
Vitamin D 16.1µg 81%
Vitamin D 643IU 80%
Selenium 88.3µg 44.1µg 80%
Vitamin B3 1.82mg 9.08mg 45%
Vitamin B6 0.067mg 0.399mg 26%
Polyunsaturated fat 0.184g 3.35g 21%
Fats 0.9g 13.89g 20%
Vitamin B2 0.063mg 0.312mg 19%
Vitamin B5 0.056mg 0.856mg 16%
Phosphorus 102mg 217mg 16%
Saturated fat 0.034g 3.257g 15%
Magnesium 18mg 76mg 14%
Monounsaturated fat 0.439g 5.456g 13%
Choline 65mg 12%
Vitamin B1 0.045mg 0.176mg 11%
Protein 22.64g 18.6g 8%
Iron 1.13mg 1.63mg 6%
Calories 105kcal 205kcal 5%
Potassium 181mg 314mg 4%
Vitamin A 24µg 50µg 3%
Zinc 0.32mg 0.63mg 3%
Vitamin K 1.1µg 5µg 3%
Cholesterol 80mg 70mg 3%
Vitamin E 1.87mg 1.52mg 2%
Manganese 0.037mg 0.015mg 1%
Sodium 69mg 90mg 1%
Folate 5µg 1µg 1%
Vitamin C 0mg 0.4mg 0%
Calcium 11mg 12mg 0%
Copper 0.075mg 0.073mg 0%
Tryptophan 0.23mg 0.208mg 0%
Threonine 1.03mg 0.815mg 0%
Isoleucine 1.058mg 0.857mg 0%
Leucine 1.797mg 1.512mg 0%
Lysine 2.092mg 1.708mg 0%
Methionine 0.728mg 0.551mg 0%
Phenylalanine 0.869mg 0.726mg 0%
Valine 1.083mg 0.958mg 0%
Histidine 0.474mg 0.548mg 0%
Omega-3 - EPA 0.006g 0.898g N/A
Omega-3 - DHA 0.025g 1.401g N/A
Omega-3 - DPA 0.001g 0.212g N/A
Omega-6 - Eicosadienoic acid 0.069g N/A

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
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 ProteinProtein +21.7%
Contains more OtherOther +139.6%
Contains more FatsFats +1443.3%
~equal in Carbs ~0g
~equal in Water ~63.55g

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
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +1142.8%
Contains more Poly. FatPolyunsaturated fat +1720.7%

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.