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  6. Orange roughy vs. Roe

Orange roughy vs. Roe — In-Depth Nutrition Comparison

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How are Orange roughy and Roe different?

  • Orange roughy is higher in Selenium, however, Roe is richer in Vitamin B12, Vitamin B2, Phosphorus, Vitamin B5, Folate, Vitamin B1, and Vitamin C.
  • Daily need coverage for Vitamin B12 from Roe is 461% higher.
  • Orange roughy contains 2 times more Selenium than Roe. While Orange roughy contains 88.3µg of Selenium, Roe contains only 51.7µg.
  • Orange roughy has less Cholesterol.

Fish, roughy, orange, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat are the varieties used in this article.

Infographic

Orange roughy vs Roe 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
4
:
6
Roe
Roe
Contains more Iron +46.8%
Contains less Sodium -41%
Contains more Manganese +184.6%
Contains more Selenium +70.8%
Contains more Calcium +154.5%
Contains more Magnesium +44.4%
Contains more Phosphorus +404.9%
Contains more Potassium +56.4%
Contains more Zinc +300%
Contains more Copper +70.7%
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Iron +46.8%
Contains less Sodium -41%
Contains more Manganese +184.6%
Contains more Selenium +70.8%
Contains more Calcium +154.5%
Contains more Magnesium +44.4%
Contains more Phosphorus +404.9%
Contains more Potassium +56.4%
Contains more Zinc +300%
Contains more Copper +70.7%

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
2
:
9
Roe
Roe
Contains more Vitamin A +278.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +515.6%
Contains more Vitamin B2 +1406.3%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B5 +1960.7%
Contains more Vitamin B6 +176.1%
Contains more Folate +1740%
Contains more Vitamin B12 +2355.3%
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%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Contains more Vitamin A +278.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +515.6%
Contains more Vitamin B2 +1406.3%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B5 +1960.7%
Contains more Vitamin B6 +176.1%
Contains more Folate +1740%
Contains more Vitamin B12 +2355.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
2
:
3
Roe
Roe
Contains more Water +14.2%
Contains more Other +265%
Contains more Protein +26.4%
Contains more Fats +814.4%
Contains more Carbs +∞%
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Roe
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more Water +14.2%
Contains more Other +265%
Contains more Protein +26.4%
Contains more Fats +814.4%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange roughy
Orange roughy
1
:
2
Roe
Roe
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +385%
Contains more Polyunsaturated fat +1750%
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +385%
Contains more Polyunsaturated fat +1750%

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

All nutrients comparison - raw data values

Nutrient Orange roughy Roe Opinion
Net carbs 0g 1.92g Roe
Protein 22.64g 28.62g Roe
Fats 0.9g 8.23g Roe
Carbs 0g 1.92g Roe
Calories 105kcal 204kcal Roe
Calcium 11mg 28mg Roe
Iron 1.13mg 0.77mg Orange roughy
Magnesium 18mg 26mg Roe
Phosphorus 102mg 515mg Roe
Potassium 181mg 283mg Roe
Sodium 69mg 117mg Orange roughy
Zinc 0.32mg 1.28mg Roe
Copper 0.075mg 0.128mg Roe
Manganese 0.037mg 0.013mg Orange roughy
Selenium 88.3µg 51.7µg Orange roughy
Vitamin A 80IU 303IU Roe
Vitamin A RAE 24µg 91µg Roe
Vitamin E 1.87mg Orange roughy
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.045mg 0.277mg Roe
Vitamin B2 0.063mg 0.949mg Roe
Vitamin B3 1.82mg 2.192mg Roe
Vitamin B5 0.056mg 1.154mg Roe
Vitamin B6 0.067mg 0.185mg Roe
Folate 5µg 92µg Roe
Vitamin B12 0.47µg 11.54µg Roe
Vitamin K 1.1µg Orange roughy
Tryptophan 0.23mg 0.375mg Roe
Threonine 1.03mg 1.305mg Roe
Isoleucine 1.058mg 1.465mg Roe
Leucine 1.797mg 2.509mg Roe
Lysine 2.092mg 2.179mg Roe
Methionine 0.728mg 0.71mg Orange roughy
Phenylalanine 0.869mg 1.401mg Roe
Valine 1.083mg 1.676mg Roe
Histidine 0.474mg 0.778mg Roe
Cholesterol 80mg 479mg Orange roughy
Saturated Fat 0.034g 1.866g Orange roughy
Omega-3 - DHA 0.025g 1.747g Roe
Omega-3 - EPA 0.006g 1.26g Roe
Omega-3 - DPA 0.001g 0.105g Roe
Monounsaturated Fat 0.439g 2.129g Roe
Polyunsaturated fat 0.184g 3.404g Roe
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 Roe
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
169%
Roe
Minerals Daily Need Coverage Score
65%
Orange roughy
68%
Roe

Comparison summary

Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 48mg)
Which food is lower in Cholesterol?
Orange roughy
Orange roughy is lower in Cholesterol (difference - 399mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 1.832g)
Which food is lower in glycemic index?
Orange roughy
Orange roughy is lower in glycemic index (difference - 27)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $100)

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.