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  6. Orange roughy vs. Milkfish

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 from 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
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
5
:
5
Milkfish
Milkfish
Contains more Iron +175.6%
Contains less Sodium -25%
Contains more Copper +70.5%
Contains more Manganese +42.3%
Contains more Selenium +445.1%
Contains more Calcium +490.9%
Contains more Magnesium +111.1%
Contains more Phosphorus +103.9%
Contains more Potassium +106.6%
Contains more Zinc +228.1%
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Milkfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 16% 28% 90% 33% 12% 29% 15% 4% 89%
Contains more Iron +175.6%
Contains less Sodium -25%
Contains more Copper +70.5%
Contains more Manganese +42.3%
Contains more Selenium +445.1%
Contains more Calcium +490.9%
Contains more Magnesium +111.1%
Contains more Phosphorus +103.9%
Contains more Potassium +106.6%
Contains more Zinc +228.1%

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.
Orange roughy
Orange roughy
3
:
7
Milkfish
Milkfish
Contains more Vitamin B1 +181.3%
Contains more Vitamin A +36.3%
Contains more Vitamin B3 +353.6%
Contains more Vitamin B5 +1444.6%
Contains more Vitamin B6 +628.4%
Contains more Folate +260%
Contains more Vitamin B12 +595.7%
Equal in Vitamin B2 - 0.069
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%
Milkfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 4% 16% 155% 52% 113% 14% 409% 0%
Contains more Vitamin B1 +181.3%
Contains more Vitamin A +36.3%
Contains more Vitamin B3 +353.6%
Contains more Vitamin B5 +1444.6%
Contains more Vitamin B6 +628.4%
Contains more Folate +260%
Contains more Vitamin B12 +595.7%
Equal in Vitamin B2 - 0.069

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
2
:
2
Milkfish
Milkfish
Contains more Other +292.1%
Contains more Protein +16.3%
Contains more Fats +858.9%
Equal in Water - 62.63
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Milkfish
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 Other +292.1%
Contains more Protein +16.3%
Contains more Fats +858.9%
Equal in Water - 62.63

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 Milkfish
Lower in Sodium ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Orange roughy Milkfish Opinion
Protein 22.64g 26.32g Milkfish
Fats 0.9g 8.63g Milkfish
Calories 105kcal 190kcal Milkfish
Calcium 11mg 65mg Milkfish
Iron 1.13mg 0.41mg Orange roughy
Magnesium 18mg 38mg Milkfish
Phosphorus 102mg 208mg Milkfish
Potassium 181mg 374mg Milkfish
Sodium 69mg 92mg Orange roughy
Zinc 0.32mg 1.05mg Milkfish
Copper 0.075mg 0.044mg Orange roughy
Manganese 0.037mg 0.026mg Orange roughy
Selenium 88.3µg 16.2µg Orange roughy
Vitamin A 80IU 109IU Milkfish
Vitamin A RAE 24µg 33µg Milkfish
Vitamin E 1.87mg Orange roughy
Vitamin B1 0.045mg 0.016mg Orange roughy
Vitamin B2 0.063mg 0.069mg Milkfish
Vitamin B3 1.82mg 8.256mg Milkfish
Vitamin B5 0.056mg 0.865mg Milkfish
Vitamin B6 0.067mg 0.488mg Milkfish
Folate 5µg 18µg Milkfish
Vitamin B12 0.47µg 3.27µg Milkfish
Vitamin K 1.1µg Orange roughy
Tryptophan 0.23mg 0.295mg Milkfish
Threonine 1.03mg 1.154mg Milkfish
Isoleucine 1.058mg 1.213mg Milkfish
Leucine 1.797mg 2.139mg Milkfish
Lysine 2.092mg 2.417mg Milkfish
Methionine 0.728mg 0.779mg Milkfish
Phenylalanine 0.869mg 1.028mg Milkfish
Valine 1.083mg 1.356mg Milkfish
Histidine 0.474mg 0.775mg Milkfish
Cholesterol 80mg 67mg Milkfish
Saturated Fat 0.034g Milkfish
Omega-3 - DHA 0.025g Orange roughy
Omega-3 - EPA 0.006g Orange roughy
Omega-3 - DPA 0.001g Orange roughy
Monounsaturated Fat 0.439g Orange roughy
Polyunsaturated fat 0.184g Orange roughy
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange roughy Milkfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
16%
Orange roughy
64%
Milkfish
Minerals Daily Need Coverage Score
65%
Orange roughy
33%
Milkfish

Comparison summary

Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 23mg)
Which food is lower in Sugar?
Milkfish
Milkfish is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Milkfish
Milkfish is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Milkfish
Milkfish is lower in Saturated Fat (difference - 0.034g)
Which food is richer in vitamins?
Milkfish
Milkfish is relatively richer in vitamins
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.

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.