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.
| 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.
| 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
Protein:
22.64 g
Fats:
0.9 g
Carbs:
0 g
Water:
66.97 g
Other:
9.49 g
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
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
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 105kcal | 206kcal |
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| Protein | 22.64g | 22.1g |
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| Fats | 0.9g | 12.35g |
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| Vitamin C | 0mg | 3.7mg |
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| Cholesterol | 80mg | 63mg |
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| Vitamin D | 526IU |
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| Magnesium | 18mg | 30mg |
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| Calcium | 11mg | 15mg |
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| Potassium | 181mg | 384mg |
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| Iron | 1.13mg | 0.34mg |
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| Copper | 0.075mg | 0.049mg |
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| Zinc | 0.32mg | 0.43mg |
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| Phosphorus | 102mg | 252mg |
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| Sodium | 69mg | 61mg |
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| Vitamin A | 80IU | 230IU |
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| Vitamin A | 24µg | 69µg |
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| Vitamin E | 1.87mg | 1.14mg |
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| Vitamin D | 13.1µg |
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| Manganese | 0.037mg | 0.016mg |
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| Selenium | 88.3µg | 41.4µg |
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| Vitamin B1 | 0.045mg | 0.34mg |
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| Vitamin B2 | 0.063mg | 0.135mg |
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| Vitamin B3 | 1.82mg | 8.045mg |
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| Vitamin B5 | 0.056mg | 1.475mg |
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| Vitamin B6 | 0.067mg | 0.647mg |
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| Vitamin B12 | 0.47µg | 2.8µg |
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| Vitamin K | 1.1µg | 0.1µg |
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| Folate | 5µg | 34µg |
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| Choline | 90.5mg |
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| Saturated Fat | 0.034g | 2.397g |
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| Monounsaturated Fat | 0.439g | 4.181g |
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| Polyunsaturated fat | 0.184g | 4.553g |
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| Tryptophan | 0.23mg | 0.248mg |
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| Threonine | 1.03mg | 0.969mg |
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| Isoleucine | 1.058mg | 1.018mg |
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| Leucine | 1.797mg | 1.796mg |
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| Lysine | 2.092mg | 2.03mg |
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| Methionine | 0.728mg | 0.654mg |
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| Phenylalanine | 0.869mg | 0.863mg |
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| Valine | 1.083mg | 1.139mg |
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| Histidine | 0.474mg | 0.651mg |
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| Omega-3 - EPA | 0.006g | 0.69g |
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| Omega-3 - DHA | 0.025g | 1.457g |
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| Omega-3 - DPA | 0.001g | 0.17g |
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| Omega-6 - Eicosadienoic acid | 0.069g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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
14%
106%
Minerals Daily Need Coverage Score
65%
44%
Comparison summary
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Salmon contains less Sodium (difference - 8mg)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food is lower in Saturated Fat?
Orange roughy is lower in Saturated Fat (difference - 2.363g)
Which food is cheaper?
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.