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 of 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.
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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
less
Sodium
-12.7%
Contains
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Selenium
+448.4%
Contains
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Calcium
+827.3%
Contains
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Magnesium
+111.1%
Contains
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Phosphorus
+152%
Contains
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Potassium
+90.1%
Contains
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Zinc
+346.9%
Contains
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Copper
+156%
Contains
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Manganese
+2332.4%
Equal in Iron - 1.16
Contains
less
Sodium
-12.7%
Contains
more
Selenium
+448.4%
Contains
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Calcium
+827.3%
Contains
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Magnesium
+111.1%
Contains
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Phosphorus
+152%
Contains
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Potassium
+90.1%
Contains
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Zinc
+346.9%
Contains
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Copper
+156%
Contains
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Manganese
+2332.4%
Equal in Iron - 1.16
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
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Vitamin A
+150%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+77.8%
Contains
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Vitamin B2
+90.5%
Contains
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Vitamin B5
+1453.6%
Contains
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Vitamin B6
+109%
Contains
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Folate
+20%
Contains
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Vitamin B12
+368.1%
Equal in Vitamin B3 - 1.9
Contains
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Vitamin A
+150%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+77.8%
Contains
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Vitamin B2
+90.5%
Contains
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Vitamin B5
+1453.6%
Contains
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Vitamin B6
+109%
Contains
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Folate
+20%
Contains
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Vitamin B12
+368.1%
Equal in Vitamin B3 - 1.9
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+1236.6%
Contains
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Fats
+31.1%
Equal in Protein - 24.86
Equal in Water - 73.25
Protein:
22.64 g
Fats:
0.9 g
Carbs:
0 g
Water:
66.97 g
Other:
9.49 g
Protein:
24.86 g
Fats:
1.18 g
Carbs:
0 g
Water:
73.25 g
Other:
0.71 g
Contains
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Other
+1236.6%
Contains
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Fats
+31.1%
Equal in Protein - 24.86
Equal in Water - 73.25
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-85.7%
Contains
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Monounsaturated Fat
+125.1%
Contains
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Polyunsaturated fat
+156.5%
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.439 g
Polyunsaturated fat:
0.184 g
Saturated Fat:
0.237 g
Monounsaturated Fat:
0.195 g
Polyunsaturated fat:
0.472 g
Contains
less
Saturated Fat
-85.7%
Contains
more
Monounsaturated Fat
+125.1%
Contains
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Polyunsaturated fat
+156.5%
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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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 22.64g | 24.86g |
|
| Fats | 0.9g | 1.18g |
|
| Calories | 105kcal | 117kcal |
|
| Calcium | 11mg | 102mg |
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| Iron | 1.13mg | 1.16mg |
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| Magnesium | 18mg | 38mg |
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| Phosphorus | 102mg | 257mg |
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| Potassium | 181mg | 344mg |
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| Sodium | 69mg | 79mg |
|
| Zinc | 0.32mg | 1.43mg |
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| Copper | 0.075mg | 0.192mg |
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| Manganese | 0.037mg | 0.9mg |
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| Selenium | 88.3µg | 16.1µg |
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| Vitamin A | 80IU | 32IU |
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| Vitamin A RAE | 24µg | 10µg |
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| Vitamin E | 1.87mg |
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| Vitamin C | 0mg | 1.7mg |
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| Vitamin B1 | 0.045mg | 0.08mg |
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| Vitamin B2 | 0.063mg | 0.12mg |
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| Vitamin B3 | 1.82mg | 1.9mg |
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| Vitamin B5 | 0.056mg | 0.87mg |
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| Vitamin B6 | 0.067mg | 0.14mg |
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| Folate | 5µg | 6µg |
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| Vitamin B12 | 0.47µg | 2.2µg |
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| Vitamin K | 1.1µg |
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| Tryptophan | 0.23mg | 0.278mg |
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| Threonine | 1.03mg | 1.09mg |
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| Isoleucine | 1.058mg | 1.145mg |
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| Leucine | 1.797mg | 2.02mg |
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| Lysine | 2.092mg | 2.283mg |
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| Methionine | 0.728mg | 0.736mg |
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| Phenylalanine | 0.869mg | 0.97mg |
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| Valine | 1.083mg | 1.281mg |
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| Histidine | 0.474mg | 0.732mg |
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| Cholesterol | 80mg | 115mg |
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| Saturated Fat | 0.034g | 0.237g |
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| Omega-3 - DHA | 0.025g | 0.223g |
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| Omega-3 - EPA | 0.006g | 0.101g |
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| Omega-3 - DPA | 0.001g | 0.036g |
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| Monounsaturated Fat | 0.439g | 0.195g |
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| Polyunsaturated fat | 0.184g | 0.472g |
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| Omega-6 - Eicosadienoic acid | 0.069g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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%
38%
Minerals Daily Need Coverage Score
65%
56%
Comparison summary
Which food is richer in minerals?
Perch is relatively richer in minerals
Which food is lower in Sugar?
Perch is lower in Sugar (difference - 0g)
Which food is richer in vitamins?
Perch is relatively richer in vitamins
Which food contains less Sodium?
Orange roughy contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Orange roughy is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Orange roughy is lower in Saturated Fat (difference - 0.203g)
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 ($)