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  6. Orange roughy vs. Rainbow trout

Orange roughy vs. Rainbow trout — In-Depth Nutrition Comparison

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Important differences between Orange roughy and Rainbow trout

  • Orange roughy has more Selenium, and Iron, however, Rainbow trout is richer in Vitamin B12, Vitamin B5, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin A RAE.
  • Rainbow trout's daily need coverage for Vitamin B12 is 160% more.
  • Orange roughy contains 4 times more Selenium than Rainbow trout. Orange roughy contains 88.3µg of Selenium, while Rainbow trout contains 23.6µg.
  • Rainbow trout contains less Cholesterol.

The food varieties used in the comparison are Fish, roughy, orange, cooked, dry heat and Fish, trout, rainbow, farmed, raw.

Infographic

Orange roughy vs Rainbow trout 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
Rainbow trout
Rainbow trout
Contains more Iron +264.5%
Contains more Copper +63%
Contains more Manganese +236.4%
Contains more Selenium +274.2%
Contains more Calcium +127.3%
Contains more Magnesium +38.9%
Contains more Phosphorus +121.6%
Contains more Potassium +108.3%
Contains less Sodium -26.1%
Contains more Zinc +40.6%
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Iron +264.5%
Contains more Copper +63%
Contains more Manganese +236.4%
Contains more Selenium +274.2%
Contains more Calcium +127.3%
Contains more Magnesium +38.9%
Contains more Phosphorus +121.6%
Contains more Potassium +108.3%
Contains less Sodium -26.1%
Contains more Zinc +40.6%

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.
Orange roughy
Orange roughy
1
:
11
Rainbow trout
Rainbow trout
Contains more Vitamin K +1000%
Contains more Vitamin A +250%
Contains more Vitamin E +25.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +205.9%
Contains more Vitamin B5 +2876.8%
Contains more Vitamin B6 +407.5%
Contains more Folate +120%
Contains more Vitamin B12 +814.9%
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%
Rainbow trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin K +1000%
Contains more Vitamin A +250%
Contains more Vitamin E +25.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +205.9%
Contains more Vitamin B5 +2876.8%
Contains more Vitamin B6 +407.5%
Contains more Folate +120%
Contains more Vitamin B12 +814.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
2
:
2
Rainbow trout
Rainbow trout
Contains more Protein +13.5%
Contains more Other +11762.5%
Contains more Fats +586.7%
Contains more Water +10.2%
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Protein +13.5%
Contains more Other +11762.5%
Contains more Fats +586.7%
Contains more Water +10.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange roughy
Orange roughy
1
:
2
Rainbow trout
Rainbow trout
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +350.8%
Contains more Polyunsaturated fat +719%
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +350.8%
Contains more Polyunsaturated fat +719%

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 Rainbow trout
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 Rainbow trout Opinion
Protein 22.64g 19.94g Orange roughy
Fats 0.9g 6.18g Rainbow trout
Calories 105kcal 141kcal Rainbow trout
Calcium 11mg 25mg Rainbow trout
Iron 1.13mg 0.31mg Orange roughy
Magnesium 18mg 25mg Rainbow trout
Phosphorus 102mg 226mg Rainbow trout
Potassium 181mg 377mg Rainbow trout
Sodium 69mg 51mg Rainbow trout
Zinc 0.32mg 0.45mg Rainbow trout
Copper 0.075mg 0.046mg Orange roughy
Manganese 0.037mg 0.011mg Orange roughy
Selenium 88.3µg 23.6µg Orange roughy
Vitamin A 80IU 280IU Rainbow trout
Vitamin A RAE 24µg 84µg Rainbow trout
Vitamin E 1.87mg 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.045mg 0.12mg Rainbow trout
Vitamin B2 0.063mg 0.09mg Rainbow trout
Vitamin B3 1.82mg 5.567mg Rainbow trout
Vitamin B5 0.056mg 1.667mg Rainbow trout
Vitamin B6 0.067mg 0.34mg Rainbow trout
Folate 5µg 11µg Rainbow trout
Vitamin B12 0.47µg 4.3µg Rainbow trout
Vitamin K 1.1µg 0.1µg Orange roughy
Tryptophan 0.23mg 0.234mg Rainbow trout
Threonine 1.03mg 0.915mg Orange roughy
Isoleucine 1.058mg 0.962mg Orange roughy
Leucine 1.797mg 1.696mg Orange roughy
Lysine 2.092mg 1.916mg Orange roughy
Methionine 0.728mg 0.618mg Orange roughy
Phenylalanine 0.869mg 0.815mg Orange roughy
Valine 1.083mg 1.075mg Orange roughy
Histidine 0.474mg 0.614mg Rainbow trout
Cholesterol 80mg 59mg Rainbow trout
Trans Fat 0.047g Orange roughy
Saturated Fat 0.034g 1.383g Orange roughy
Omega-3 - DHA 0.025g 0.516g Rainbow trout
Omega-3 - EPA 0.006g 0.217g Rainbow trout
Omega-3 - DPA 0.001g 0.091g Rainbow trout
Monounsaturated Fat 0.439g 1.979g Rainbow trout
Polyunsaturated fat 0.184g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.069g 0.04g Orange roughy
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0g 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange roughy Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
119%
Rainbow trout
Minerals Daily Need Coverage Score
65%
Orange roughy
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 21mg)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 1.349g)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $7)
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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.