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Orange roughy vs. Milkfish — In-Depth Nutrition Comparison

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The main differences between orange roughy and milkfish

  • Orange roughy has more selenium and iron; however, milkfish has more vitamin B12, vitamin B3, vitamin B6, vitamin B5, phosphorus, zinc, potassium, and calcium.
  • Daily need coverage for selenium for orange roughy is 131% higher.
  • Milkfish has 3 times less iron than orange roughy. Orange roughy has 1.13mg of iron, while milkfish has 0.41mg.

Food types used in this article are Fish, roughy, orange, cooked, dry heat and Fish, milkfish, cooked, dry heat.

Infographic

Orange roughy vs Milkfish infographic
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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.
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 27% 20% 33% 15% 15% 29% 89% 12% 3.4% 88%
Contains more IronIron +175.6%
Contains more CopperCopper +70.5%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +42.3%
Contains more SeleniumSelenium +445.1%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +490.9%
Contains more PotassiumPotassium +106.6%
Contains more ZincZinc +228.1%
Contains more PhosphorusPhosphorus +103.9%

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.
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% 11% 0% 0% 4% 16% 155% 52% 113% 409% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +181.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +37.5%
Contains more Vitamin B3Vitamin B3 +353.6%
Contains more Vitamin B5Vitamin B5 +1444.6%
Contains more Vitamin B6Vitamin B6 +628.4%
Contains more Vitamin B12Vitamin B12 +595.7%
Contains more FolateFolate +260%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.069mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Orange roughy Milkfish DV% diff.
Selenium 88.3µg 16.2µg 131%
Vitamin B12 0.47µg 3.27µg 117%
Vitamin B3 1.82mg 8.256mg 40%
Vitamin B6 0.067mg 0.488mg 32%
Vitamin B5 0.056mg 0.865mg 16%
Phosphorus 102mg 208mg 15%
Fats 0.9g 8.63g 12%
Vitamin E 1.87mg 12%
Iron 1.13mg 0.41mg 9%
Protein 22.64g 26.32g 7%
Zinc 0.32mg 1.05mg 7%
Potassium 181mg 374mg 6%
Magnesium 18mg 38mg 5%
Calcium 11mg 65mg 5%
Calories 105kcal 190kcal 4%
Cholesterol 80mg 67mg 4%
Copper 0.075mg 0.044mg 3%
Folate 5µg 18µg 3%
Vitamin B1 0.045mg 0.016mg 2%
Vitamin A 24µg 33µg 1%
Sodium 69mg 92mg 1%
Vitamin K 1.1µg 1%
Monounsaturated fat 0.439g 1%
Polyunsaturated fat 0.184g 1%
Manganese 0.037mg 0.026mg 0%
Vitamin B2 0.063mg 0.069mg 0%
Saturated fat 0.034g 0%
Tryptophan 0.23mg 0.295mg 0%
Threonine 1.03mg 1.154mg 0%
Isoleucine 1.058mg 1.213mg 0%
Leucine 1.797mg 2.139mg 0%
Lysine 2.092mg 2.417mg 0%
Methionine 0.728mg 0.779mg 0%
Phenylalanine 0.869mg 1.028mg 0%
Valine 1.083mg 1.356mg 0%
Histidine 0.474mg 0.775mg 0%
Omega-3 - EPA 0.006g N/A
Omega-3 - DHA 0.025g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Eicosadienoic acid 0.069g 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
26% 9% 63% 2%
Protein: 26.32 g
Fats: 8.63 g
Carbs: 0 g
Water: 62.63 g
Other: 2.42 g
Contains more OtherOther +292.1%
Contains more ProteinProtein +16.3%
Contains more FatsFats +858.9%
~equal in Carbs ~0g
~equal in Water ~62.63g

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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. Milkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171995/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.