Orange roughy vs. Pompano — In-Depth Nutrition Comparison
Compare
Differences between Orange roughy and Pompano
- Orange roughy has more Selenium, while Pompano has more Vitamin B1, Phosphorus, Vitamin B12, Vitamin B5, Potassium, Vitamin B6, Vitamin B3, and Vitamin B2.
- Orange roughy's daily need coverage for Selenium is 75% higher.
- The amount of Saturated Fat in Orange roughy is lower.
The food types used in this comparison are Fish, roughy, orange, cooked, dry heat and Fish, pompano, florida, cooked, dry heat.
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.
Contains
more
Iron
+68.7%
Contains
more
Manganese
+48%
Contains
more
Selenium
+88.7%
Contains
more
Calcium
+290.9%
Contains
more
Magnesium
+72.2%
Contains
more
Phosphorus
+234.3%
Contains
more
Potassium
+251.4%
Contains
more
Zinc
+115.6%
Equal in Copper - 0.078
Contains
more
Iron
+68.7%
Contains
more
Manganese
+48%
Contains
more
Selenium
+88.7%
Contains
more
Calcium
+290.9%
Contains
more
Magnesium
+72.2%
Contains
more
Phosphorus
+234.3%
Contains
more
Potassium
+251.4%
Contains
more
Zinc
+115.6%
Equal in Copper - 0.078
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 A
+50%
Contains
more
Vitamin B1
+1411.1%
Contains
more
Vitamin B2
+138.1%
Contains
more
Vitamin B3
+108.8%
Contains
more
Vitamin B5
+1453.6%
Contains
more
Vitamin B6
+243.3%
Contains
more
Folate
+240%
Contains
more
Vitamin B12
+155.3%
Contains
more
Vitamin A
+50%
Contains
more
Vitamin B1
+1411.1%
Contains
more
Vitamin B2
+138.1%
Contains
more
Vitamin B3
+108.8%
Contains
more
Vitamin B5
+1453.6%
Contains
more
Vitamin B6
+243.3%
Contains
more
Folate
+240%
Contains
more
Vitamin B12
+155.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Other
+690.8%
Contains
more
Fats
+1248.9%
Equal in Protein - 23.69
Equal in Water - 62.97
Protein:
22.64 g
Fats:
0.9 g
Carbs:
0 g
Water:
66.97 g
Other:
9.49 g
Protein:
23.69 g
Fats:
12.14 g
Carbs:
0 g
Water:
62.97 g
Other:
1.2 g
Contains
more
Other
+690.8%
Contains
more
Fats
+1248.9%
Equal in Protein - 23.69
Equal in Water - 62.97
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-99.2%
Contains
more
Monounsaturated Fat
+655.1%
Contains
more
Polyunsaturated fat
+692.4%
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.439 g
Polyunsaturated fat:
0.184 g
Saturated Fat:
4.499 g
Monounsaturated Fat:
3.315 g
Polyunsaturated fat:
1.458 g
Contains
less
Saturated Fat
-99.2%
Contains
more
Monounsaturated Fat
+655.1%
Contains
more
Polyunsaturated fat
+692.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Cholesterol |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 22.64g | 23.69g |
|
| Fats | 0.9g | 12.14g |
|
| Calories | 105kcal | 211kcal |
|
| Calcium | 11mg | 43mg |
|
| Iron | 1.13mg | 0.67mg |
|
| Magnesium | 18mg | 31mg |
|
| Phosphorus | 102mg | 341mg |
|
| Potassium | 181mg | 636mg |
|
| Sodium | 69mg | 76mg |
|
| Zinc | 0.32mg | 0.69mg |
|
| Copper | 0.075mg | 0.078mg |
|
| Manganese | 0.037mg | 0.025mg |
|
| Selenium | 88.3µg | 46.8µg |
|
| Vitamin A | 80IU | 120IU |
|
| Vitamin A RAE | 24µg | 36µg |
|
| Vitamin E | 1.87mg |
|
|
| Vitamin B1 | 0.045mg | 0.68mg |
|
| Vitamin B2 | 0.063mg | 0.15mg |
|
| Vitamin B3 | 1.82mg | 3.8mg |
|
| Vitamin B5 | 0.056mg | 0.87mg |
|
| Vitamin B6 | 0.067mg | 0.23mg |
|
| Folate | 5µg | 17µg |
|
| Vitamin B12 | 0.47µg | 1.2µg |
|
| Vitamin K | 1.1µg |
|
|
| Tryptophan | 0.23mg | 0.265mg |
|
| Threonine | 1.03mg | 1.038mg |
|
| Isoleucine | 1.058mg | 1.092mg |
|
| Leucine | 1.797mg | 1.925mg |
|
| Lysine | 2.092mg | 2.175mg |
|
| Methionine | 0.728mg | 0.701mg |
|
| Phenylalanine | 0.869mg | 0.925mg |
|
| Valine | 1.083mg | 1.22mg |
|
| Histidine | 0.474mg | 0.697mg |
|
| Cholesterol | 80mg | 64mg |
|
| Saturated Fat | 0.034g | 4.499g |
|
| Omega-3 - DHA | 0.025g | 0.504g |
|
| Omega-3 - EPA | 0.006g | 0.224g |
|
| Omega-3 - DPA | 0.001g | 0.259g |
|
| Monounsaturated Fat | 0.439g | 3.315g |
|
| Polyunsaturated fat | 0.184g | 1.458g |
|
| Omega-6 - Eicosadienoic acid | 0.069g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet | Equal | |
| Low Calories diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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%
46%
Minerals Daily Need Coverage Score
65%
58%
Comparison summary
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 16mg)
Which food is richer in minerals?
Pompano is relatively richer in minerals
Which food is richer in vitamins?
Pompano is relatively richer in vitamins
Which food contains less Sodium?
Orange roughy contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Orange roughy is lower in Saturated Fat (difference - 4.465g)
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 ($)