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  6. Orange roughy vs. Catfish

Orange roughy vs. Catfish — In-Depth Nutrition Comparison

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What are the differences between Orange roughy and Catfish?

  • Orange roughy is higher in Selenium, Iron, and Vitamin E, yet Catfish is higher in Vitamin B12, Phosphorus, Vitamin B5, Vitamin B6, and Potassium.
  • Orange roughy's daily need coverage for Selenium is 143% more.
  • Orange roughy has 4 times more Iron than Catfish. While Orange roughy has 1.13mg of Iron, Catfish has only 0.28mg.
  • The amount of Saturated Fat in Orange roughy is lower.

We used Fish, roughy, orange, cooked, dry heat and Fish, catfish, channel, farmed, cooked, dry heat types in this article.

Infographic

Orange roughy vs Catfish 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 16% 2.7% 32% 11% 13% 16% 106% 16% 2.3% 54%
Contains more CalciumCalcium +22.2%
Contains more IronIron +303.6%
Contains more CopperCopper +92.3%
Contains less SodiumSodium -42%
Contains more ManganeseManganese +105.6%
Contains more SeleniumSelenium +791.9%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +102.2%
Contains more ZincZinc +81.3%
Contains more PhosphorusPhosphorus +142.2%

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% 0.12% 19% 9% 6% 23% 48% 49% 41% 348% 6.3% 9% 43%
Contains more Vitamin AVitamin A +3900%
Contains more Vitamin EVitamin E +92.8%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +58.7%
Contains more Vitamin B3Vitamin B3 +40%
Contains more Vitamin B5Vitamin B5 +1348.2%
Contains more Vitamin B6Vitamin B6 +164.2%
Contains more Vitamin B12Vitamin B12 +491.5%
Contains more Vitamin KVitamin K +127.3%
Contains more FolateFolate +140%
~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
18% 7% 75%
Protein: 18.44 g
Fats: 7.19 g
Carbs: 0 g
Water: 74.65 g
Other: 0 g
Contains more ProteinProtein +22.8%
Contains more OtherOther +-3489.3%
Contains more FatsFats +698.9%
Contains more WaterWater +11.5%
~equal in Carbs ~0g

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
26% 51% 22%
Saturated Fat: Sat. Fat 1.586 g
Monounsaturated Fat: Mono. Fat 3.115 g
Polyunsaturated fat: Poly. Fat 1.354 g
Contains less Sat. FatSaturated Fat -97.9%
Contains more Mono. FatMonounsaturated Fat +609.6%
Contains more Poly. FatPolyunsaturated fat +635.9%

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

All nutrients comparison - raw data values

Nutrient Orange roughy Catfish Opinion
Calories 105kcal 144kcal Catfish
Protein 22.64g 18.44g Orange roughy
Fats 0.9g 7.19g Catfish
Cholesterol 80mg 66mg Catfish
Vitamin D 10IU Catfish
Magnesium 18mg 23mg Catfish
Calcium 11mg 9mg Orange roughy
Potassium 181mg 366mg Catfish
Iron 1.13mg 0.28mg Orange roughy
Copper 0.075mg 0.039mg Orange roughy
Zinc 0.32mg 0.58mg Catfish
Phosphorus 102mg 247mg Catfish
Sodium 69mg 119mg Orange roughy
Vitamin A 80IU 2IU Orange roughy
Vitamin A 24µg 1µg Orange roughy
Vitamin E 1.87mg 0.97mg Orange roughy
Vitamin D 0.3µg Catfish
Manganese 0.037mg 0.018mg Orange roughy
Selenium 88.3µg 9.9µg Orange roughy
Vitamin B1 0.045mg 0.024mg Orange roughy
Vitamin B2 0.063mg 0.1mg Catfish
Vitamin B3 1.82mg 2.548mg Catfish
Vitamin B5 0.056mg 0.811mg Catfish
Vitamin B6 0.067mg 0.177mg Catfish
Vitamin B12 0.47µg 2.78µg Catfish
Vitamin K 1.1µg 2.5µg Catfish
Folate 5µg 12µg Catfish
Trans Fat 0.063g Orange roughy
Choline 78.7mg Catfish
Saturated Fat 0.034g 1.586g Orange roughy
Monounsaturated Fat 0.439g 3.115g Catfish
Polyunsaturated fat 0.184g 1.354g Catfish
Tryptophan 0.23mg 0.22mg Orange roughy
Threonine 1.03mg 0.833mg Orange roughy
Isoleucine 1.058mg 0.82mg Orange roughy
Leucine 1.797mg 1.396mg Orange roughy
Lysine 2.092mg 1.677mg Orange roughy
Methionine 0.728mg 0.539mg Orange roughy
Phenylalanine 0.869mg 0.735mg Orange roughy
Valine 1.083mg 0.894mg Orange roughy
Histidine 0.474mg 0.404mg Orange roughy
Omega-3 - EPA 0.006g 0.02g Catfish
Omega-3 - DHA 0.025g 0.069g Catfish
Omega-3 - DPA 0.001g 0.018g Catfish
Omega-6 - Eicosadienoic acid 0.069g 0.049g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange roughy Catfish
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
46%
Catfish
Minerals Daily Need Coverage Score
65%
Orange roughy
27%
Catfish

Comparison summary

Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 50mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 1.552g)
Which food is lower in Cholesterol?
Catfish
Catfish is lower in Cholesterol (difference - 14mg)
Which food is richer in vitamins?
Catfish
Catfish 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 ($)
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. Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/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.