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  6. Orange roughy vs. Cod

Orange roughy vs. Cod — In-Depth Nutrition Comparison

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How are Orange roughy and Cod different?

  • Orange roughy is richer in Selenium, Iron, and Vitamin E , while Cod is higher in Vitamin B12, Vitamin B6, Magnesium, and Phosphorus.
  • Orange roughy covers your daily need of Selenium 92% more than Cod.
  • Orange roughy contains 2 times more Vitamin E than Cod. Orange roughy contains 1.87mg of Vitamin E , while Cod contains 0.81mg.
  • Cod is lower in Cholesterol.

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

Infographic

Orange roughy vs Cod 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
5
:
5
Cod
Cod
Contains more Iron +130.6%
Contains less Sodium -11.5%
Contains more Copper +108.3%
Contains more Manganese +85%
Contains more Selenium +134.8%
Contains more Calcium +27.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +35.3%
Contains more Potassium +34.8%
Contains more Zinc +81.3%
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Iron +130.6%
Contains less Sodium -11.5%
Contains more Copper +108.3%
Contains more Manganese +85%
Contains more Selenium +134.8%
Contains more Calcium +27.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +35.3%
Contains more Potassium +34.8%
Contains more Zinc +81.3%

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
3
:
9
Cod
Cod
Contains more Vitamin A +70.2%
Contains more Vitamin E +130.9%
Contains more Vitamin K +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.6%
Contains more Vitamin B2 +25.4%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +221.4%
Contains more Vitamin B6 +322.4%
Contains more Folate +60%
Contains more Vitamin B12 +123.4%
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%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Contains more Vitamin A +70.2%
Contains more Vitamin E +130.9%
Contains more Vitamin K +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.6%
Contains more Vitamin B2 +25.4%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +221.4%
Contains more Vitamin B6 +322.4%
Contains more Folate +60%
Contains more Vitamin B12 +123.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
2
:
2
Cod
Cod
Contains more Other +2333.3%
Contains more Water +13.4%
Equal in Protein - 22.83
Equal in Fats - 0.86
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Other +2333.3%
Contains more Water +13.4%
Equal in Protein - 22.83
Equal in Fats - 0.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange roughy
Orange roughy
2
:
1
Cod
Cod
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +254%
Contains more Polyunsaturated fat +58.7%
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +254%
Contains more Polyunsaturated fat +58.7%

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 Cod
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol 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 Cod Opinion
Protein 22.64g 22.83g Cod
Fats 0.9g 0.86g Orange roughy
Calories 105kcal 105kcal
Calcium 11mg 14mg Cod
Iron 1.13mg 0.49mg Orange roughy
Magnesium 18mg 42mg Cod
Phosphorus 102mg 138mg Cod
Potassium 181mg 244mg Cod
Sodium 69mg 78mg Orange roughy
Zinc 0.32mg 0.58mg Cod
Copper 0.075mg 0.036mg Orange roughy
Manganese 0.037mg 0.02mg Orange roughy
Selenium 88.3µg 37.6µg Orange roughy
Vitamin A 80IU 47IU Orange roughy
Vitamin A RAE 24µg 14µg Orange roughy
Vitamin E 1.87mg 0.81mg Orange roughy
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 0mg 1mg Cod
Vitamin B1 0.045mg 0.088mg Cod
Vitamin B2 0.063mg 0.079mg Cod
Vitamin B3 1.82mg 2.513mg Cod
Vitamin B5 0.056mg 0.18mg Cod
Vitamin B6 0.067mg 0.283mg Cod
Folate 5µg 8µg Cod
Vitamin B12 0.47µg 1.05µg Cod
Vitamin K 1.1µg 0.1µg Orange roughy
Tryptophan 0.23mg 0.256mg Cod
Threonine 1.03mg 1.001mg Orange roughy
Isoleucine 1.058mg 1.052mg Orange roughy
Leucine 1.797mg 1.856mg Cod
Lysine 2.092mg 2.097mg Cod
Methionine 0.728mg 0.676mg Orange roughy
Phenylalanine 0.869mg 0.891mg Cod
Valine 1.083mg 1.176mg Cod
Histidine 0.474mg 0.672mg Cod
Cholesterol 80mg 55mg Cod
Saturated Fat 0.034g 0.168g Orange roughy
Omega-3 - DHA 0.025g 0.154g Cod
Omega-3 - EPA 0.006g 0.004g Orange roughy
Omega-3 - DPA 0.001g 0.013g Cod
Monounsaturated Fat 0.439g 0.124g Orange roughy
Polyunsaturated fat 0.184g 0.292g Cod
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 Cod
Low Fats diet ok
Low Carbs diet Equal
Low Calories 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
16%
Orange roughy
30%
Cod
Minerals Daily Need Coverage Score
65%
Orange roughy
38%
Cod

Comparison summary

Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.134g)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 25mg)
Which food is richer in vitamins?
Cod
Cod 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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.