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  6. Orange roughy vs. Perch

Orange roughy vs. Perch — In-Depth Nutrition Comparison

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Summary of differences between orange roughy and perch

  • Orange roughy has more selenium, while perch has more vitamin B12, manganese, phosphorus, vitamin B5, copper, zinc, calcium, and vitamin B6.
  • Orange roughy covers your daily need for selenium, 131% more than perch.

These are the specific foods used in this comparison Fish, roughy, orange, cooked, dry heat and Fish, perch, mixed species, cooked, dry heat.

Infographic

Orange roughy vs Perch 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%
Perch
Perch
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 30% 44% 64% 39% 110% 10% 117% 88%
Contains less SodiumSodium -12.7%
Contains more SeleniumSelenium +448.4%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +827.3%
Contains more PotassiumPotassium +90.1%
Contains more CopperCopper +156%
Contains more ZincZinc +346.9%
Contains more PhosphorusPhosphorus +152%
Contains more ManganeseManganese +2332.4%
~equal in Iron ~1.16mg

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%
Perch
Perch
7
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 5.7% 3.3% 0% 0% 20% 28% 36% 52% 32% 275% 0% 4.5% 0%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +77.8%
Contains more Vitamin B2Vitamin B2 +90.5%
Contains more Vitamin B5Vitamin B5 +1453.6%
Contains more Vitamin B6Vitamin B6 +109%
Contains more Vitamin B12Vitamin B12 +368.1%
Contains more FolateFolate +20%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.9mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Orange roughy Perch DV% diff.
Selenium 88.3µg 16.1µg 131%
Vitamin B12 0.47µg 2.2µg 72%
Manganese 0.037mg 0.9mg 38%
Phosphorus 102mg 257mg 22%
Vitamin B5 0.056mg 0.87mg 16%
Copper 0.075mg 0.192mg 13%
Cholesterol 80mg 115mg 12%
Vitamin E 1.87mg 12%
Zinc 0.32mg 1.43mg 10%
Calcium 11mg 102mg 9%
Vitamin B6 0.067mg 0.14mg 6%
Magnesium 18mg 38mg 5%
Potassium 181mg 344mg 5%
Vitamin B2 0.063mg 0.12mg 4%
Protein 22.64g 24.86g 4%
Vitamin B1 0.045mg 0.08mg 3%
Vitamin C 0mg 1.7mg 2%
Polyunsaturated fat 0.184g 0.472g 2%
Vitamin A 24µg 10µg 2%
Saturated fat 0.034g 0.237g 1%
Monounsaturated fat 0.439g 0.195g 1%
Vitamin K 1.1µg 1%
Calories 105kcal 117kcal 1%
Fats 0.9g 1.18g 0%
Iron 1.13mg 1.16mg 0%
Sodium 69mg 79mg 0%
Vitamin B3 1.82mg 1.9mg 0%
Folate 5µg 6µg 0%
Tryptophan 0.23mg 0.278mg 0%
Threonine 1.03mg 1.09mg 0%
Isoleucine 1.058mg 1.145mg 0%
Leucine 1.797mg 2.02mg 0%
Lysine 2.092mg 2.283mg 0%
Methionine 0.728mg 0.736mg 0%
Phenylalanine 0.869mg 0.97mg 0%
Valine 1.083mg 1.281mg 0%
Histidine 0.474mg 0.732mg 0%
Omega-3 - EPA 0.006g 0.101g N/A
Omega-3 - DHA 0.025g 0.223g N/A
Omega-3 - DPA 0.001g 0.036g 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
Perch
Perch
3
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Contains more OtherOther +1236.6%
Contains more FatsFats +31.1%
~equal in Protein ~24.86g
~equal in Carbs ~0g
~equal in Water ~73.25g

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
Perch
Perch
1
26% 22% 52%
Saturated fat: Sat. Fat 0.237 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.472 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +125.1%
Contains more Poly. FatPolyunsaturated fat +156.5%

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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. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/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.