Orange roughy vs. Rockfish — In-Depth Nutrition Comparison

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Summary of differences between orange roughy and rockfish

Orange roughy has more selenium, iron, and vitamin E, while rockfish has more vitamin B12, phosphorus, vitamin B6, vitamin B2, potassium, vitamin B5, and vitamin B3.
Rockfish covers your daily need for vitamin B12, 47% more than orange roughy.
Orange roughy contains 4 times more vitamin E than rockfish. While orange roughy contains 1.87mg of vitamin E, rockfish contains only 0.44mg.

These are the specific foods used in this comparison Fish, roughy, orange, cooked, dry heat and Fish, rockfish, Pacific, 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.

Orange roughy

Rockfish

Contains more IronIron	+213.9%
Contains more CopperCopper	+82.9%
Contains less SodiumSodium	-22.5%
Contains more ManganeseManganese	+184.6%
Contains more SeleniumSelenium	+15.9%

Contains more MagnesiumMagnesium	+83.3%
Contains more CalciumCalcium	+54.5%
Contains more PotassiumPotassium	+158%
Contains more ZincZinc	+34.4%
Contains more PhosphorusPhosphorus	+143.1%

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

Rockfish

Contains more Vitamin AVitamin A	+380%
Contains more Vitamin EVitamin E	+325%
Contains more Vitamin B1Vitamin B1	+66.7%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B2Vitamin B2	+258.7%
Contains more Vitamin B3Vitamin B3	+59.2%
Contains more Vitamin B5Vitamin B5	+621.4%
Contains more Vitamin B6Vitamin B6	+259.7%
Contains more Vitamin B12Vitamin B12	+238.3%
Contains more FolateFolate	+100%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.47µg	1.59µg	47%
Vitamin D		183IU	23%
Vitamin D		4.6µg	23%
Selenium	88.3µg	76.2µg	22%
Phosphorus	102mg	248mg	21%
Choline		78.7mg	14%
Vitamin B2	0.063mg	0.226mg	13%
Vitamin B6	0.067mg	0.241mg	13%
Iron	1.13mg	0.36mg	10%
Vitamin E	1.87mg	0.44mg	10%
Potassium	181mg	467mg	8%
Vitamin B5	0.056mg	0.404mg	7%
Vitamin B3	1.82mg	2.897mg	7%
Cholesterol	80mg	61mg	6%
Magnesium	18mg	33mg	4%
Copper	0.075mg	0.041mg	4%
Polyunsaturated fat	0.184g	0.485g	2%
Vitamin B1	0.045mg	0.027mg	2%
Saturated fat	0.034g	0.42g	2%
Vitamin A	24µg	5µg	2%
Manganese	0.037mg	0.013mg	1%
Calcium	11mg	17mg	1%
Protein	22.64g	22.23g	1%
Fats	0.9g	1.62g	1%
Vitamin K	1.1µg	0µg	1%
Folate	5µg	10µg	1%
Sodium	69mg	89mg	1%
Zinc	0.32mg	0.43mg	1%
Calories	105kcal	109kcal	0%
Trans fat		0.025g	N/A
Monounsaturated fat	0.439g	0.466g	0%
Tryptophan	0.23mg	0.296mg	0%
Threonine	1.03mg	1.014mg	0%
Isoleucine	1.058mg	1.06mg	0%
Leucine	1.797mg	1.835mg	0%
Lysine	2.092mg	2.188mg	0%
Methionine	0.728mg	0.707mg	0%
Phenylalanine	0.869mg	0.935mg	0%
Valine	1.083mg	1.106mg	0%
Histidine	0.474mg	0.502mg	0%
Omega-3 - EPA	0.006g	0.107g	N/A
Omega-3 - DHA	0.025g	0.238g	N/A
Omega-3 - DPA	0.001g	0.027g	N/A
Omega-6 - Eicosadienoic acid	0.069g	0.005g	N/A