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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 B1.
  • 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.
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% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more IronIron +264.5%
Contains more CopperCopper +63%
Contains more ManganeseManganese +236.4%
Contains more SeleniumSelenium +274.2%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +127.3%
Contains more PotassiumPotassium +108.3%
Contains more ZincZinc +40.6%
Contains more PhosphorusPhosphorus +121.6%
Contains less SodiumSodium -26.1%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin KVitamin K +1000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +25.1%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +205.9%
Contains more Vitamin B5Vitamin B5 +2876.8%
Contains more Vitamin B6Vitamin B6 +407.5%
Contains more Vitamin B12Vitamin B12 +814.9%
Contains more FolateFolate +120%

All nutrients comparison - raw data values

Nutrient Orange roughy Rainbow trout DV% diff.
Vitamin B12 0.47µg 4.3µg 160%
Selenium 88.3µg 23.6µg 118%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Vitamin B5 0.056mg 1.667mg 32%
Vitamin B3 1.82mg 5.567mg 23%
Vitamin B6 0.067mg 0.34mg 21%
Phosphorus 102mg 226mg 18%
Choline 65mg 12%
Iron 1.13mg 0.31mg 10%
Polyunsaturated fat 0.184g 1.507g 9%
Fats 0.9g 6.18g 8%
Vitamin A 24µg 84µg 7%
Cholesterol 80mg 59mg 7%
Saturated fat 0.034g 1.383g 6%
Vitamin B1 0.045mg 0.12mg 6%
Potassium 181mg 377mg 6%
Protein 22.64g 19.94g 5%
Monounsaturated fat 0.439g 1.979g 4%
Vitamin E 1.87mg 2.34mg 3%
Copper 0.075mg 0.046mg 3%
Vitamin C 0mg 2.9mg 3%
Folate 5µg 11µg 2%
Vitamin B2 0.063mg 0.09mg 2%
Magnesium 18mg 25mg 2%
Calories 105kcal 141kcal 2%
Vitamin K 1.1µg 0.1µg 1%
Manganese 0.037mg 0.011mg 1%
Sodium 69mg 51mg 1%
Zinc 0.32mg 0.45mg 1%
Calcium 11mg 25mg 1%
Trans fat 0.047g N/A
Tryptophan 0.23mg 0.234mg 0%
Threonine 1.03mg 0.915mg 0%
Isoleucine 1.058mg 0.962mg 0%
Leucine 1.797mg 1.696mg 0%
Lysine 2.092mg 1.916mg 0%
Methionine 0.728mg 0.618mg 0%
Phenylalanine 0.869mg 0.815mg 0%
Valine 1.083mg 1.075mg 0%
Histidine 0.474mg 0.614mg 0%
Omega-3 - EPA 0.006g 0.217g N/A
Omega-3 - DHA 0.025g 0.516g N/A
Omega-3 - ALA 0g 0.059g N/A
Omega-3 - DPA 0.001g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.069g 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more ProteinProtein +13.5%
Contains more OtherOther +11762.5%
Contains more FatsFats +586.7%
Contains more WaterWater +10.2%
~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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +350.8%
Contains more Poly. FatPolyunsaturated fat +719%

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.