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  6. Orange roughy vs. Flatfish

Orange roughy vs. Flatfish — In-Depth Nutrition Comparison

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Differences between orange roughy and flatfish

  • Orange roughy has more selenium, iron, vitamin E, and copper, while flatfish has more vitamin B12 and phosphorus.
  • Orange roughy's daily need coverage for selenium is 101% higher.
  • Flatfish contains 5 times less iron than orange roughy. Orange roughy contains 1.13mg of iron, while flatfish contains 0.23mg.
  • The amount of cholesterol in flatfish is lower.

The food types used in this comparison are Fish, roughy, orange, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.

Infographic

Orange roughy vs Flatfish 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 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Contains more IronIron +391.3%
Contains more CopperCopper +226.1%
Contains less SodiumSodium -81%
Contains more ManganeseManganese +117.6%
Contains more SeleniumSelenium +170.9%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +127.3%
Contains more ZincZinc +21.9%
Contains more PhosphorusPhosphorus +202.9%
~equal in Potassium ~197mg

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 0% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B2Vitamin B2 +152%
Contains more Vitamin B3Vitamin B3 +42.4%
Contains more Vitamin KVitamin K +1000%
Contains more Vitamin B5Vitamin B5 +305.4%
Contains more Vitamin B6Vitamin B6 +71.6%
Contains more Vitamin B12Vitamin B12 +178.7%
Contains more FolateFolate +20%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Orange roughy Flatfish DV% diff.
Selenium 88.3µg 32.6µg 101%
Vitamin B12 0.47µg 1.31µg 35%
Phosphorus 102mg 309mg 30%
Vitamin D 3.5µg 18%
Vitamin D 139IU 17%
Choline 79.9mg 15%
Protein 22.64g 15.24g 15%
Sodium 69mg 363mg 13%
Iron 1.13mg 0.23mg 11%
Cholesterol 80mg 56mg 8%
Vitamin E 1.87mg 0.77mg 7%
Copper 0.075mg 0.023mg 6%
Vitamin B6 0.067mg 0.115mg 4%
Vitamin B2 0.063mg 0.025mg 3%
Vitamin B3 1.82mg 1.278mg 3%
Vitamin B5 0.056mg 0.227mg 3%
Saturated fat 0.034g 0.542g 2%
Polyunsaturated fat 0.184g 0.459g 2%
Fats 0.9g 2.37g 2%
Vitamin B1 0.045mg 0.026mg 2%
Vitamin K 1.1µg 0.1µg 1%
Monounsaturated fat 0.439g 0.657g 1%
Calories 105kcal 86kcal 1%
Manganese 0.037mg 0.017mg 1%
Vitamin A 24µg 12µg 1%
Zinc 0.32mg 0.39mg 1%
Calcium 11mg 25mg 1%
Magnesium 18mg 22mg 1%
Potassium 181mg 197mg 0%
Folate 5µg 6µg 0%
Trans fat 0.014g N/A
Tryptophan 0.23mg 0.197mg 0%
Threonine 1.03mg 0.719mg 0%
Isoleucine 1.058mg 0.754mg 0%
Leucine 1.797mg 1.335mg 0%
Lysine 2.092mg 1.561mg 0%
Methionine 0.728mg 0.56mg 0%
Phenylalanine 0.869mg 0.624mg 0%
Valine 1.083mg 0.8mg 0%
Histidine 0.474mg 0.374mg 0%
Omega-3 - EPA 0.006g 0.168g N/A
Omega-3 - DHA 0.025g 0.132g N/A
Omega-3 - DPA 0.001g 0.034g N/A
Omega-6 - Eicosadienoic acid 0.069g 0.006g 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
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more ProteinProtein +48.6%
Contains more OtherOther +641.4%
Contains more FatsFats +163.3%
Contains more WaterWater +21.1%
~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
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +49.7%
Contains more Poly. FatPolyunsaturated fat +149.5%

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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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.