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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.

Infographic

Orange roughy vs Salmon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 16% 42% 25% 8.7% 44% 9% 4.8% 482%
Salmon
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8% 37% 0% 11% 15% 34% 3.4% 15% 59% 2.8% 3.8% 0%
Salmon
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 23% 23% 197% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Salmon
1
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more OtherOther +1086.3%
Contains more FatsFats +1272.2%
~equal in Protein ~22.1g
~equal in Carbs ~0g
~equal in Water ~64.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 67% 28%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.439 g
Polyunsaturated fat: Poly. Fat 0.184 g
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +852.4%
Contains more Poly. FatPolyunsaturated fat +2374.5%

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 Salmon
Lower in Cholesterol ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Orange roughy Salmon 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange roughy Salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Orange roughy
91%
Salmon
Minerals Daily Need Coverage Score
65%
Orange roughy
44%
Salmon

Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 8mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Saturated fat?
Orange roughy
Orange roughy is lower in Saturated fat (difference - 2.363g)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $13)
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.