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  6. Orange roughy vs. Salmon

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 from 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
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
Salmon
Salmon
Contains more Iron +232.4%
Contains more Copper +53.1%
Contains more Manganese +131.3%
Contains more Selenium +113.3%
Contains more Calcium +36.4%
Contains more Magnesium +66.7%
Contains more Phosphorus +147.1%
Contains more Potassium +112.2%
Contains less Sodium -11.6%
Contains more Zinc +34.4%
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Iron +232.4%
Contains more Copper +53.1%
Contains more Manganese +131.3%
Contains more Selenium +113.3%
Contains more Calcium +36.4%
Contains more Magnesium +66.7%
Contains more Phosphorus +147.1%
Contains more Potassium +112.2%
Contains less Sodium -11.6%
Contains more Zinc +34.4%

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
2
:
10
Salmon
Salmon
Contains more Vitamin E +64%
Contains more Vitamin K +1000%
Contains more Vitamin A +187.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +655.6%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +342%
Contains more Vitamin B5 +2533.9%
Contains more Vitamin B6 +865.7%
Contains more Folate +580%
Contains more Vitamin B12 +495.7%
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%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin E +64%
Contains more Vitamin K +1000%
Contains more Vitamin A +187.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +655.6%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +342%
Contains more Vitamin B5 +2533.9%
Contains more Vitamin B6 +865.7%
Contains more Folate +580%
Contains more Vitamin B12 +495.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
3
:
1
Salmon
Salmon
Contains more Other +1086.3%
Contains more Fats +1272.2%
Equal in Protein - 22.1
Equal in Water - 64.75
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Other +1086.3%
Contains more Fats +1272.2%
Equal in Protein - 22.1
Equal in Water - 64.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange roughy
Orange roughy
1
:
2
Salmon
Salmon
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +852.4%
Contains more Polyunsaturated fat +2374.5%
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +852.4%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Protein 22.64g 22.1g Orange roughy
Fats 0.9g 12.35g Salmon
Calories 105kcal 206kcal Salmon
Calcium 11mg 15mg Salmon
Iron 1.13mg 0.34mg Orange roughy
Magnesium 18mg 30mg Salmon
Phosphorus 102mg 252mg Salmon
Potassium 181mg 384mg Salmon
Sodium 69mg 61mg Salmon
Zinc 0.32mg 0.43mg Salmon
Copper 0.075mg 0.049mg Orange roughy
Manganese 0.037mg 0.016mg Orange roughy
Selenium 88.3µg 41.4µg Orange roughy
Vitamin A 80IU 230IU Salmon
Vitamin A RAE 24µg 69µg Salmon
Vitamin E 1.87mg 1.14mg Orange roughy
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0.045mg 0.34mg Salmon
Vitamin B2 0.063mg 0.135mg Salmon
Vitamin B3 1.82mg 8.045mg Salmon
Vitamin B5 0.056mg 1.475mg Salmon
Vitamin B6 0.067mg 0.647mg Salmon
Folate 5µg 34µg Salmon
Vitamin B12 0.47µg 2.8µg Salmon
Vitamin K 1.1µg 0.1µg Orange roughy
Tryptophan 0.23mg 0.248mg Salmon
Threonine 1.03mg 0.969mg Orange roughy
Isoleucine 1.058mg 1.018mg Orange roughy
Leucine 1.797mg 1.796mg Orange roughy
Lysine 2.092mg 2.03mg Orange roughy
Methionine 0.728mg 0.654mg Orange roughy
Phenylalanine 0.869mg 0.863mg Orange roughy
Valine 1.083mg 1.139mg Salmon
Histidine 0.474mg 0.651mg Salmon
Cholesterol 80mg 63mg Salmon
Saturated Fat 0.034g 2.397g Orange roughy
Omega-3 - DHA 0.025g 1.457g Salmon
Omega-3 - EPA 0.006g 0.69g Salmon
Omega-3 - DPA 0.001g 0.17g Salmon
Monounsaturated Fat 0.439g 4.181g Salmon
Polyunsaturated fat 0.184g 4.553g Salmon
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 Salmon
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
110%
Salmon
Minerals Daily Need Coverage Score
65%
Orange roughy
44%
Salmon

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 17mg)
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.