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  6. Orange roughy vs. Crab

Orange roughy vs. Crab — In-Depth Nutrition Comparison

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Summary of differences between Orange roughy and Crab

  • Orange roughy has more Selenium, and Iron, while Crab has more Vitamin B12, Copper, Zinc, Phosphorus, Vitamin B5, Folate, and Calcium.
  • Crab covers your daily need of Vitamin B12 119% more than Orange roughy.
  • Orange roughy contains 2 times more Iron than Crab. While Orange roughy contains 1.13mg of Iron, Crab contains only 0.5mg.
  • 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 Crustaceans, crab, blue, canned.

Infographic

Orange roughy vs Crab 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
3
:
7
Crab
Crab
Contains more Iron +126%
Contains less Sodium -87.7%
Contains more Selenium +105.8%
Contains more Calcium +727.3%
Contains more Magnesium +100%
Contains more Phosphorus +129.4%
Contains more Potassium +43.1%
Contains more Zinc +1090.6%
Contains more Copper +985.3%
Contains more Manganese +100%
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Crab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 19% 26% 101% 23% 74% 104% 272% 10% 234%
Contains more Iron +126%
Contains less Sodium -87.7%
Contains more Selenium +105.8%
Contains more Calcium +727.3%
Contains more Magnesium +100%
Contains more Phosphorus +129.4%
Contains more Potassium +43.1%
Contains more Zinc +1090.6%
Contains more Copper +985.3%
Contains more Manganese +100%

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
4
:
8
Crab
Crab
Contains more Vitamin A +3900%
Contains more Vitamin B1 +95.7%
Contains more Vitamin K +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.6%
Contains more Vitamin B3 +50.9%
Contains more Vitamin B5 +1680.4%
Contains more Vitamin B6 +132.8%
Contains more Folate +920%
Contains more Vitamin B12 +608.5%
Equal in Vitamin E - 1.84
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%
Crab
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 37% 0% 11% 6% 22% 52% 60% 36% 39% 417% 1%
Contains more Vitamin A +3900%
Contains more Vitamin B1 +95.7%
Contains more Vitamin K +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.6%
Contains more Vitamin B3 +50.9%
Contains more Vitamin B5 +1680.4%
Contains more Vitamin B6 +132.8%
Contains more Folate +920%
Contains more Vitamin B12 +608.5%
Equal in Vitamin E - 1.84

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
3
:
1
Crab
Crab
Contains more Protein +26.6%
Contains more Fats +21.6%
Contains more Other +461.5%
Contains more Water +19%
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Crab
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more Protein +26.6%
Contains more Fats +21.6%
Contains more Other +461.5%
Contains more Water +19%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange roughy
Orange roughy
2
:
1
Crab
Crab
Contains less Saturated Fat -83.1%
Contains more Monounsaturated Fat +240.3%
Contains more Polyunsaturated fat +40.2%
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Crab
34% 22% 44%
Saturated Fat: 0.201 g
Monounsaturated Fat: 0.129 g
Polyunsaturated fat: 0.258 g
Contains less Saturated Fat -83.1%
Contains more Monounsaturated Fat +240.3%
Contains more Polyunsaturated fat +40.2%

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

All nutrients comparison - raw data values

Nutrient Orange roughy Crab Opinion
Protein 22.64g 17.88g Orange roughy
Fats 0.9g 0.74g Orange roughy
Calories 105kcal 83kcal Orange roughy
Calcium 11mg 91mg Crab
Iron 1.13mg 0.5mg Orange roughy
Magnesium 18mg 36mg Crab
Phosphorus 102mg 234mg Crab
Potassium 181mg 259mg Crab
Sodium 69mg 563mg Orange roughy
Zinc 0.32mg 3.81mg Crab
Copper 0.075mg 0.814mg Crab
Manganese 0.037mg 0.074mg Crab
Selenium 88.3µg 42.9µg Orange roughy
Vitamin A 80IU 2IU Orange roughy
Vitamin A RAE 24µg 1µg Orange roughy
Vitamin E 1.87mg 1.84mg Orange roughy
Vitamin C 0mg 3.3mg Crab
Vitamin B1 0.045mg 0.023mg Orange roughy
Vitamin B2 0.063mg 0.093mg Crab
Vitamin B3 1.82mg 2.747mg Crab
Vitamin B5 0.056mg 0.997mg Crab
Vitamin B6 0.067mg 0.156mg Crab
Folate 5µg 51µg Crab
Vitamin B12 0.47µg 3.33µg Crab
Vitamin K 1.1µg 0.3µg Orange roughy
Tryptophan 0.23mg 0.226mg Orange roughy
Threonine 1.03mg 0.727mg Orange roughy
Isoleucine 1.058mg 0.776mg Orange roughy
Leucine 1.797mg 1.307mg Orange roughy
Lysine 2.092mg 1.386mg Orange roughy
Methionine 0.728mg 0.452mg Orange roughy
Phenylalanine 0.869mg 0.708mg Orange roughy
Valine 1.083mg 0.806mg Orange roughy
Histidine 0.474mg 0.393mg Orange roughy
Cholesterol 80mg 97mg Orange roughy
Trans Fat 0.014g Orange roughy
Saturated Fat 0.034g 0.201g Orange roughy
Omega-3 - DHA 0.025g 0.067g Crab
Omega-3 - EPA 0.006g 0.101g Crab
Omega-3 - DPA 0.001g 0.009g Crab
Monounsaturated Fat 0.439g 0.129g Orange roughy
Polyunsaturated fat 0.184g 0.258g Crab
Omega-6 - Eicosadienoic acid 0.069g 0.005g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange roughy Crab
Low Fats diet ok
Low Carbs diet Equal
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
56%
Crab
Minerals Daily Need Coverage Score
65%
Orange roughy
89%
Crab

Comparison summary

Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 494mg)
Which food is lower in Cholesterol?
Orange roughy
Orange roughy is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.167g)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $12)
Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
Which food is richer in vitamins?
Crab
Crab 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)

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. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.