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.
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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.
| 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% |
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.
| Contains more Vitamin AVitamin A | +116.2% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.64 g
Fats:
0.9 g
Carbs:
0 g
Water:
66.97 g
Other:
9.49 g
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
Saturated Fat:
Sat. Fat
0.034 g
Monounsaturated Fat:
Mono. Fat
0.439 g
Polyunsaturated fat:
Poly. Fat
0.184 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 105kcal | 86kcal |
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| Protein | 22.64g | 15.24g |
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| Fats | 0.9g | 2.37g |
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| Cholesterol | 80mg | 56mg |
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| Vitamin D | 139IU |
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| Magnesium | 18mg | 22mg |
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| Calcium | 11mg | 25mg |
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| Potassium | 181mg | 197mg |
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| Iron | 1.13mg | 0.23mg |
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| Copper | 0.075mg | 0.023mg |
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| Zinc | 0.32mg | 0.39mg |
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| Phosphorus | 102mg | 309mg |
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| Sodium | 69mg | 363mg |
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| Vitamin A | 80IU | 37IU |
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| Vitamin A | 24µg | 12µg |
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| Vitamin E | 1.87mg | 0.77mg |
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| Vitamin D | 3.5µg |
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| Manganese | 0.037mg | 0.017mg |
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| Selenium | 88.3µg | 32.6µg |
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| Vitamin B1 | 0.045mg | 0.026mg |
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| Vitamin B2 | 0.063mg | 0.025mg |
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| Vitamin B3 | 1.82mg | 1.278mg |
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| Vitamin B5 | 0.056mg | 0.227mg |
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| Vitamin B6 | 0.067mg | 0.115mg |
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| Vitamin B12 | 0.47µg | 1.31µg |
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| Vitamin K | 1.1µg | 0.1µg |
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| Folate | 5µg | 6µg |
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| Trans Fat | 0.014g |
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| Choline | 79.9mg |
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| Saturated Fat | 0.034g | 0.542g |
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| Monounsaturated Fat | 0.439g | 0.657g |
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| Polyunsaturated fat | 0.184g | 0.459g |
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| Tryptophan | 0.23mg | 0.197mg |
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| Threonine | 1.03mg | 0.719mg |
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| Isoleucine | 1.058mg | 0.754mg |
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| Leucine | 1.797mg | 1.335mg |
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| Lysine | 2.092mg | 1.561mg |
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| Methionine | 0.728mg | 0.56mg |
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| Phenylalanine | 0.869mg | 0.624mg |
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| Valine | 1.083mg | 0.8mg |
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| Histidine | 0.474mg | 0.374mg |
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| Omega-3 - EPA | 0.006g | 0.168g |
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| Omega-3 - DHA | 0.025g | 0.132g |
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| Omega-3 - DPA | 0.001g | 0.034g |
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| Omega-6 - Eicosadienoic acid | 0.069g | 0.006g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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%
32%
Minerals Daily Need Coverage Score
65%
43%
Comparison summary
Which food contains less Sodium?
Orange roughy contains less Sodium (difference - 294mg)
Which food is lower in Saturated Fat?
Orange roughy is lower in Saturated Fat (difference - 0.508g)
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 24mg)
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 cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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.