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  6. Orange roughy vs. Fish sticks

Orange roughy vs. Fish sticks — In-Depth Nutrition Comparison

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How are Orange roughy and Fish sticks different?

  • Orange roughy is higher in Selenium, however, Fish sticks are richer in Vitamin E, Vitamin B12, Phosphorus, Vitamin B1, Manganese, and Fiber.
  • Daily need coverage for Selenium from Orange roughy is 132% higher.
  • Orange roughy contains 3 times more Cholesterol than Fish sticks. While Orange roughy contains 80mg of Cholesterol, Fish sticks contain only 28mg.

Fish, roughy, orange, cooked, dry heat and Fish, fish sticks, frozen, prepared are the varieties used in this article.

Infographic

Orange roughy vs Fish sticks 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 18% 4.8% 16% 32% 20% 11% 82% 52% 24% 86%
Contains more IronIron +34.5%
Contains more CopperCopper +27.1%
Contains less SodiumSodium -82.8%
Contains more SeleniumSelenium +462.4%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +45.5%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +87.3%
Contains more ManganeseManganese +391.9%
~equal in Potassium ~185mg

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% 4.8% 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 0% 1.1% 138% 0% 31% 27% 29% 16% 18% 120% 12% 18% 23%
Contains more Vitamin AVitamin A +344.4%
Contains more Vitamin B3Vitamin B3 +18.5%
Contains more Vitamin EVitamin E +267.9%
Contains more Vitamin B1Vitamin B1 +171.1%
Contains more Vitamin B2Vitamin B2 +84.1%
Contains more Vitamin B5Vitamin B5 +385.7%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more Vitamin B12Vitamin B12 +104.3%
Contains more Vitamin KVitamin K +327.3%
Contains more FolateFolate +380%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
11% 16% 22% 50%
Protein: 11.01 g
Fats: 16.23 g
Carbs: 21.66 g
Water: 49.5 g
Other: 1.6 g
Contains more ProteinProtein +105.6%
Contains more WaterWater +35.3%
Contains more OtherOther +493.1%
Contains more FatsFats +1703.3%
Contains more CarbsCarbs +∞%

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
25% 22% 53%
Saturated Fat: Sat. Fat 3.733 g
Monounsaturated Fat: Mono. Fat 3.193 g
Polyunsaturated fat: Poly. Fat 7.824 g
Contains less Sat. FatSaturated Fat -99.1%
Contains more Mono. FatMonounsaturated Fat +627.3%
Contains more Poly. FatPolyunsaturated fat +4152.2%

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 Fish sticks
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Orange roughy Fish sticks Opinion
Calories 105kcal 277kcal Fish sticks
Protein 22.64g 11.01g Orange roughy
Fats 0.9g 16.23g Fish sticks
Net carbs 0g 20.16g Fish sticks
Carbs 0g 21.66g Fish sticks
Cholesterol 80mg 28mg Fish sticks
Vitamin D 1IU Fish sticks
Magnesium 18mg 25mg Fish sticks
Calcium 11mg 16mg Fish sticks
Potassium 181mg 185mg Fish sticks
Iron 1.13mg 0.84mg Orange roughy
Sugar 0g 1.65g Orange roughy
Fiber 0g 1.5g Fish sticks
Copper 0.075mg 0.059mg Orange roughy
Zinc 0.32mg 0.42mg Fish sticks
Starch 20.46g Fish sticks
Phosphorus 102mg 191mg Fish sticks
Sodium 69mg 402mg Orange roughy
Vitamin A 80IU 18IU Orange roughy
Vitamin A 24µg 4µg Orange roughy
Vitamin E 1.87mg 6.88mg Fish sticks
Manganese 0.037mg 0.182mg Fish sticks
Selenium 88.3µg 15.7µg Orange roughy
Vitamin B1 0.045mg 0.122mg Fish sticks
Vitamin B2 0.063mg 0.116mg Fish sticks
Vitamin B3 1.82mg 1.536mg Orange roughy
Vitamin B5 0.056mg 0.272mg Fish sticks
Vitamin B6 0.067mg 0.078mg Fish sticks
Vitamin B12 0.47µg 0.96µg Fish sticks
Vitamin K 1.1µg 4.7µg Fish sticks
Folate 5µg 24µg Fish sticks
Trans Fat 0.124g Orange roughy
Choline 42.8mg Fish sticks
Saturated Fat 0.034g 3.733g Orange roughy
Monounsaturated Fat 0.439g 3.193g Fish sticks
Polyunsaturated fat 0.184g 7.824g Fish sticks
Tryptophan 0.23mg 0.122mg Orange roughy
Threonine 1.03mg 0.372mg Orange roughy
Isoleucine 1.058mg 0.429mg Orange roughy
Leucine 1.797mg 0.852mg Orange roughy
Lysine 2.092mg 0.795mg Orange roughy
Methionine 0.728mg 0.296mg Orange roughy
Phenylalanine 0.869mg 0.47mg Orange roughy
Valine 1.083mg 0.5mg Orange roughy
Histidine 0.474mg 0.23mg Orange roughy
Fructose 0.1g Fish sticks
Omega-3 - EPA 0.006g 0.05g Fish sticks
Omega-3 - DHA 0.025g 0.088g Fish sticks
Omega-3 - ALA 0g 0.236g Fish sticks
Omega-3 - DPA 0.001g 0.004g Fish sticks
Omega-3 - Eicosatrienoic acid 0.001g Fish sticks
Omega-6 - Gamma-linoleic acid 0.011g Fish sticks
Omega-6 - Eicosadienoic acid 0.069g 0.003g Orange roughy
Omega-6 - Linoleic acid 7.289g Fish sticks

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange roughy Fish sticks
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Orange roughy
33%
Fish sticks
Minerals Daily Need Coverage Score
65%
Orange roughy
35%
Fish sticks

Comparison summary

Which food is lower in Sugar?
Orange roughy
Orange roughy is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 333mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 3.699g)
Which food is lower in glycemic index?
Orange roughy
Orange roughy is lower in glycemic index (difference - 54)
Which food is lower in Cholesterol?
Fish sticks
Fish sticks is lower in Cholesterol (difference - 52mg)
Which food is richer in minerals?
Fish sticks
Fish sticks is relatively richer in minerals
Which food is richer in vitamins?
Fish sticks
Fish sticks is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fish sticks - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174195/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.