Orange roughy vs. Salmon — In-Depth Nutrition Comparison

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How are orange roughy and salmon different?

Orange roughy is higher in selenium and iron; however, salmon is richer in vitamin B12, vitamin B6, vitamin B3, vitamin B5, vitamin B1, phosphorus, and folate.
Daily need coverage for vitamin B12 for salmon is 97% higher.
Orange roughy contains 3 times more iron than salmon. While orange roughy contains 1.13mg of iron, salmon contains only 0.34mg.
Orange roughy has less saturated fat.

Fish, roughy, orange, cooked, dry heat and Fish, salmon, Atlantic, farmed, cooked, dry heat are the varieties used in this article.

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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.

Orange roughy

Salmon

Contains more IronIron	+232.4%
Contains more CopperCopper	+53.1%
Contains more ManganeseManganese	+131.3%
Contains more SeleniumSelenium	+113.3%

Contains more MagnesiumMagnesium	+66.7%
Contains more CalciumCalcium	+36.4%
Contains more PotassiumPotassium	+112.2%
Contains more ZincZinc	+34.4%
Contains more PhosphorusPhosphorus	+147.1%
Contains less SodiumSodium	-11.6%

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

Salmon

Contains more Vitamin EVitamin E	+64%
Contains more Vitamin KVitamin K	+1000%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+187.5%
Contains more Vitamin B1Vitamin B1	+655.6%
Contains more Vitamin B2Vitamin B2	+114.3%
Contains more Vitamin B3Vitamin B3	+342%
Contains more Vitamin B5Vitamin B5	+2533.9%
Contains more Vitamin B6Vitamin B6	+865.7%
Contains more Vitamin B12Vitamin B12	+495.7%
Contains more FolateFolate	+580%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.47µg	2.8µg	97%
Selenium	88.3µg	41.4µg	85%
Vitamin D		13.1µg	66%
Vitamin D		526IU	66%
Vitamin B6	0.067mg	0.647mg	45%
Vitamin B3	1.82mg	8.045mg	39%
Polyunsaturated fat	0.184g	4.553g	29%
Vitamin B5	0.056mg	1.475mg	28%
Vitamin B1	0.045mg	0.34mg	25%
Phosphorus	102mg	252mg	21%
Fats	0.9g	12.35g	18%
Choline		90.5mg	16%
Saturated fat	0.034g	2.397g	11%
Iron	1.13mg	0.34mg	10%
Monounsaturated fat	0.439g	4.181g	9%
Folate	5µg	34µg	7%
Potassium	181mg	384mg	6%
Cholesterol	80mg	63mg	6%
Vitamin B2	0.063mg	0.135mg	6%
Calories	105kcal	206kcal	5%
Vitamin E	1.87mg	1.14mg	5%
Vitamin A	24µg	69µg	5%
Vitamin C	0mg	3.7mg	4%
Copper	0.075mg	0.049mg	3%
Magnesium	18mg	30mg	3%
Manganese	0.037mg	0.016mg	1%
Protein	22.64g	22.1g	1%
Vitamin K	1.1µg	0.1µg	1%
Zinc	0.32mg	0.43mg	1%
Calcium	11mg	15mg	0%
Sodium	69mg	61mg	0%
Tryptophan	0.23mg	0.248mg	0%
Threonine	1.03mg	0.969mg	0%
Isoleucine	1.058mg	1.018mg	0%
Leucine	1.797mg	1.796mg	0%
Lysine	2.092mg	2.03mg	0%
Methionine	0.728mg	0.654mg	0%
Phenylalanine	0.869mg	0.863mg	0%
Valine	1.083mg	1.139mg	0%
Histidine	0.474mg	0.651mg	0%
Omega-3 - EPA	0.006g	0.69g	N/A
Omega-3 - DHA	0.025g	1.457g	N/A
Omega-3 - DPA	0.001g	0.17g	N/A
Omega-6 - Eicosadienoic acid	0.069g		N/A