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  6. Orange roughy vs. Mackerel

Orange roughy vs. Mackerel — In-Depth Nutrition Comparison

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How are orange roughy and mackerel different?

  • Orange roughy is higher in selenium; however, mackerel is richer in vitamin B12, vitamin B3, vitamin B6, vitamin B2, phosphorus, magnesium, vitamin B5, and vitamin B1.
  • Daily need coverage for vitamin B12 for mackerel is 772% higher.
  • Orange roughy contains 2 times more selenium than mackerel. While orange roughy contains 88.3µg of selenium, mackerel contains only 51.6µg.
  • Orange roughy has less saturated fat.

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

Infographic

Orange roughy vs Mackerel 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains less SodiumSodium -16.9%
Contains more ManganeseManganese +85%
Contains more SeleniumSelenium +71.1%
Contains more MagnesiumMagnesium +438.9%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +121.5%
Contains more IronIron +38.9%
Contains more CopperCopper +25.3%
Contains more ZincZinc +193.8%
Contains more PhosphorusPhosphorus +172.5%

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%
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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +125%
Contains more Vitamin B1Vitamin B1 +253.3%
Contains more Vitamin B2Vitamin B2 +554%
Contains more Vitamin B3Vitamin B3 +276.4%
Contains more Vitamin B5Vitamin B5 +1667.9%
Contains more Vitamin B6Vitamin B6 +586.6%
Contains more Vitamin B12Vitamin B12 +3942.6%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Orange roughy Mackerel DV% diff.
Vitamin B12 0.47µg 19µg 772%
Selenium 88.3µg 51.6µg 67%
Vitamin B3 1.82mg 6.85mg 31%
Vitamin B6 0.067mg 0.46mg 30%
Polyunsaturated fat 0.184g 4.3g 27%
Vitamin B2 0.063mg 0.412mg 27%
Fats 0.9g 17.81g 26%
Phosphorus 102mg 278mg 25%
Vitamin B5 0.056mg 0.99mg 19%
Magnesium 18mg 97mg 19%
Saturated fat 0.034g 4.176g 19%
Monounsaturated fat 0.439g 7.006g 16%
Vitamin E 1.87mg 12%
Vitamin B1 0.045mg 0.159mg 10%
Calories 105kcal 262kcal 8%
Iron 1.13mg 1.57mg 6%
Zinc 0.32mg 0.94mg 6%
Potassium 181mg 401mg 6%
Vitamin A 24µg 54µg 3%
Copper 0.075mg 0.094mg 2%
Protein 22.64g 23.85g 2%
Cholesterol 80mg 75mg 2%
Manganese 0.037mg 0.02mg 1%
Sodium 69mg 83mg 1%
Vitamin K 1.1µg 1%
Folate 5µg 2µg 1%
Vitamin C 0mg 0.4mg 0%
Calcium 11mg 15mg 0%
Tryptophan 0.23mg 0.267mg 0%
Threonine 1.03mg 1.045mg 0%
Isoleucine 1.058mg 1.099mg 0%
Leucine 1.797mg 1.938mg 0%
Lysine 2.092mg 2.19mg 0%
Methionine 0.728mg 0.706mg 0%
Phenylalanine 0.869mg 0.931mg 0%
Valine 1.083mg 1.228mg 0%
Histidine 0.474mg 0.702mg 0%
Omega-3 - EPA 0.006g 0.504g N/A
Omega-3 - DHA 0.025g 0.699g N/A
Omega-3 - DPA 0.001g 0.106g N/A
Omega-6 - Eicosadienoic acid 0.069g N/A

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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more WaterWater +25.7%
Contains more OtherOther +87.2%
Contains more FatsFats +1878.9%
~equal in Protein ~23.85g
~equal in Carbs ~0g

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +1495.9%
Contains more Poly. FatPolyunsaturated fat +2237%

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.