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 for 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
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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.
| Contains more IronIron | +130.6% |
| Contains more CopperCopper | +108.3% |
| Contains less SodiumSodium | -11.5% |
| Contains more ManganeseManganese | +85% |
| Contains more SeleniumSelenium | +134.8% |
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more CalciumCalcium | +27.3% |
| Contains more PotassiumPotassium | +34.8% |
| Contains more ZincZinc | +81.3% |
| Contains more PhosphorusPhosphorus | +35.3% |
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.
| Contains more Vitamin AVitamin A | +71.4% |
| Contains more Vitamin EVitamin E | +130.9% |
| Contains more Vitamin KVitamin K | +1000% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +95.6% |
| Contains more Vitamin B2Vitamin B2 | +25.4% |
| Contains more Vitamin B3Vitamin B3 | +38.1% |
| Contains more Vitamin B5Vitamin B5 | +221.4% |
| Contains more Vitamin B6Vitamin B6 | +322.4% |
| Contains more Vitamin B12Vitamin B12 | +123.4% |
| Contains more FolateFolate | +60% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 88.3µg | 37.6µg | 92% |
| Vitamin B12 | 0.47µg | 1.05µg | 24% |
| Vitamin B6 | 0.067mg | 0.283mg | 17% |
| Choline | 83.7mg | 15% | |
| Iron | 1.13mg | 0.49mg | 8% |
| Cholesterol | 80mg | 55mg | 8% |
| Vitamin E | 1.87mg | 0.81mg | 7% |
| Vitamin D | 46IU | 6% | |
| Magnesium | 18mg | 42mg | 6% |
| Vitamin D | 1.2µg | 6% | |
| Phosphorus | 102mg | 138mg | 5% |
| Vitamin B3 | 1.82mg | 2.513mg | 4% |
| Vitamin B1 | 0.045mg | 0.088mg | 4% |
| Copper | 0.075mg | 0.036mg | 4% |
| Zinc | 0.32mg | 0.58mg | 2% |
| Potassium | 181mg | 244mg | 2% |
| Vitamin B5 | 0.056mg | 0.18mg | 2% |
| Vitamin B2 | 0.063mg | 0.079mg | 1% |
| Saturated fat | 0.034g | 0.168g | 1% |
| Manganese | 0.037mg | 0.02mg | 1% |
| Vitamin A | 24µg | 14µg | 1% |
| Folate | 5µg | 8µg | 1% |
| Monounsaturated fat | 0.439g | 0.124g | 1% |
| Vitamin C | 0mg | 1mg | 1% |
| Polyunsaturated fat | 0.184g | 0.292g | 1% |
| Vitamin K | 1.1µg | 0.1µg | 1% |
| Calories | 105kcal | 105kcal | 0% |
| Protein | 22.64g | 22.83g | 0% |
| Fats | 0.9g | 0.86g | 0% |
| Calcium | 11mg | 14mg | 0% |
| Sodium | 69mg | 78mg | 0% |
| Tryptophan | 0.23mg | 0.256mg | 0% |
| Threonine | 1.03mg | 1.001mg | 0% |
| Isoleucine | 1.058mg | 1.052mg | 0% |
| Leucine | 1.797mg | 1.856mg | 0% |
| Lysine | 2.092mg | 2.097mg | 0% |
| Methionine | 0.728mg | 0.676mg | 0% |
| Phenylalanine | 0.869mg | 0.891mg | 0% |
| Valine | 1.083mg | 1.176mg | 0% |
| Histidine | 0.474mg | 0.672mg | 0% |
| Omega-3 - EPA | 0.006g | 0.004g | N/A |
| Omega-3 - DHA | 0.025g | 0.154g | N/A |
| Omega-3 - DPA | 0.001g | 0.013g | N/A |
| Omega-6 - Eicosadienoic acid | 0.069g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.64 g
Fats:
0.9 g
Carbs:
0 g
Water:
66.97 g
Other:
9.49 g
Protein:
22.83 g
Fats:
0.86 g
Carbs:
0 g
Water:
75.92 g
Other:
0.39 g
| Contains more OtherOther | +2333.3% |
| Contains more WaterWater | +13.4% |
~equal in
Protein
~22.83g
~equal in
Fats
~0.86g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.439 g
Polyunsaturated fat:
Poly. Fat
0.184 g
Saturated fat:
Sat. Fat
0.168 g
Monounsaturated fat:
Mono. Fat
0.124 g
Polyunsaturated fat:
Poly. Fat
0.292 g
| Contains less Sat. FatSaturated fat | -79.8% |
| Contains more Mono. FatMonounsaturated fat | +254% |
| Contains more Poly. FatPolyunsaturated fat | +58.7% |
