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  6. Orange roughy vs. Croaker

Orange roughy vs. Croaker — In-Depth Nutrition Comparison

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Summary of differences between Orange roughy and Croaker

  • Orange roughy has more Selenium, while Croaker has more Vitamin B12, Phosphorus, Vitamin B3, Vitamin B6, Vitamin B5, Folate, and Magnesium.
  • Orange roughy covers your daily need of Selenium 90% more than Croaker.
  • The amount of Sodium in Orange roughy is lower.

These are the specific foods used in this comparison Fish, roughy, orange, cooked, dry heat and Fish, croaker, Atlantic, cooked, breaded and fried.

Infographic

Orange roughy vs Croaker 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
Croaker
Croaker
Contains more Iron +31.4%
Contains less Sodium -80.2%
Contains more Copper +15.4%
Contains more Selenium +127.6%
Contains more Calcium +190.9%
Contains more Magnesium +133.3%
Contains more Phosphorus +112.7%
Contains more Potassium +87.8%
Contains more Zinc +62.5%
Contains more Manganese +116.2%
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Contains more Iron +31.4%
Contains less Sodium -80.2%
Contains more Copper +15.4%
Contains more Selenium +127.6%
Contains more Calcium +190.9%
Contains more Magnesium +133.3%
Contains more Phosphorus +112.7%
Contains more Potassium +87.8%
Contains more Zinc +62.5%
Contains more Manganese +116.2%

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.
Orange roughy
Orange roughy
3
:
7
Croaker
Croaker
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B3 +136.3%
Contains more Vitamin B5 +1221.4%
Contains more Vitamin B6 +288.1%
Contains more Folate +580%
Contains more Vitamin B12 +346.8%
Equal in Vitamin A - 75
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%
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B3 +136.3%
Contains more Vitamin B5 +1221.4%
Contains more Vitamin B6 +288.1%
Contains more Folate +580%
Contains more Vitamin B12 +346.8%
Equal in Vitamin A - 75

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
3
:
2
Croaker
Croaker
Contains more Protein +24.4%
Contains more Water +12.1%
Contains more Other +418.6%
Contains more Fats +1307.8%
Contains more Carbs +∞%
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Croaker
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Contains more Protein +24.4%
Contains more Water +12.1%
Contains more Other +418.6%
Contains more Fats +1307.8%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange roughy
Orange roughy
1
:
2
Croaker
Croaker
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +1111.8%
Contains more Polyunsaturated fat +1485.3%
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +1111.8%
Contains more Polyunsaturated fat +1485.3%

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

All nutrients comparison - raw data values

Nutrient Orange roughy Croaker Opinion
Net carbs 0g 7.14g Croaker
Protein 22.64g 18.2g Orange roughy
Fats 0.9g 12.67g Croaker
Carbs 0g 7.54g Croaker
Calories 105kcal 221kcal Croaker
Fiber 0g 0.4g Croaker
Calcium 11mg 32mg Croaker
Iron 1.13mg 0.86mg Orange roughy
Magnesium 18mg 42mg Croaker
Phosphorus 102mg 217mg Croaker
Potassium 181mg 340mg Croaker
Sodium 69mg 348mg Orange roughy
Zinc 0.32mg 0.52mg Croaker
Copper 0.075mg 0.065mg Orange roughy
Manganese 0.037mg 0.08mg Croaker
Selenium 88.3µg 38.8µg Orange roughy
Vitamin A 80IU 75IU Orange roughy
Vitamin A RAE 24µg 23µg Orange roughy
Vitamin E 1.87mg Orange roughy
Vitamin B1 0.045mg 0.09mg Croaker
Vitamin B2 0.063mg 0.13mg Croaker
Vitamin B3 1.82mg 4.3mg Croaker
Vitamin B5 0.056mg 0.74mg Croaker
Vitamin B6 0.067mg 0.26mg Croaker
Folate 5µg 34µg Croaker
Vitamin B12 0.47µg 2.1µg Croaker
Vitamin K 1.1µg Orange roughy
Tryptophan 0.23mg 0.208mg Orange roughy
Threonine 1.03mg 0.788mg Orange roughy
Isoleucine 1.058mg 0.847mg Orange roughy
Leucine 1.797mg 1.48mg Orange roughy
Lysine 2.092mg 1.571mg Orange roughy
Methionine 0.728mg 0.525mg Orange roughy
Phenylalanine 0.869mg 0.742mg Orange roughy
Valine 1.083mg 0.947mg Orange roughy
Histidine 0.474mg 0.525mg Croaker
Cholesterol 80mg 84mg Orange roughy
Saturated Fat 0.034g 3.476g Orange roughy
Omega-3 - DHA 0.025g 0.089g Croaker
Omega-3 - EPA 0.006g 0.113g Croaker
Omega-3 - DPA 0.001g 0.079g Croaker
Monounsaturated Fat 0.439g 5.32g Croaker
Polyunsaturated fat 0.184g 2.917g Croaker
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 Croaker
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
44%
Croaker
Minerals Daily Need Coverage Score
65%
Orange roughy
50%
Croaker

Comparison summary

Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 279mg)
Which food is lower in Cholesterol?
Orange roughy
Orange roughy is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 3.442g)
Which food is lower in Sugar?
Croaker
Croaker is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Croaker
Croaker is relatively richer in minerals
Which food is richer in vitamins?
Croaker
Croaker is relatively richer in vitamins
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 ($)

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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.