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  6. Orange roughy vs. Sablefish raw

Orange roughy vs. Sablefish raw — In-Depth Nutrition Comparison

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What are the main differences between orange roughy and sablefish raw?

  • Orange roughy is richer in selenium and protein, yet sablefish raw is richer in vitamin B12, fats, vitamin B6, vitamin B5, vitamin B3, and phosphorus.
  • Orange roughy's daily need coverage for selenium is 94% higher.
  • Orange roughy has 2 times more protein than sablefish raw. Orange roughy has 22.64g of protein, while sablefish raw has 13.41g.
  • Sablefish raw contains less cholesterol.

We used Fish, roughy, orange, cooked, dry heat and Fish, sablefish, raw types in this comparison.

Infographic

Orange roughy vs Sablefish raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 11% 32% 48% 7.3% 8.7% 72% 7.3% 2% 199%
Contains more CopperCopper +240.9%
Contains more ManganeseManganese +146.7%
Contains more SeleniumSelenium +141.9%
Contains more MagnesiumMagnesium +205.6%
Contains more CalciumCalcium +218.2%
Contains more PotassiumPotassium +97.8%
Contains more IronIron +13.3%
Contains more PhosphorusPhosphorus +64.7%
Contains less SodiumSodium -18.8%
~equal in Zinc ~0.32mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 8% 37% 11% 15% 34% 3.4% 15% 59% 2.8% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 31% 0% 25% 21% 75% 45% 69% 188% 0% 11%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +287.5%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +119.8%
Contains more Vitamin B5Vitamin B5 +1239.3%
Contains more Vitamin B6Vitamin B6 +347.8%
Contains more Vitamin B12Vitamin B12 +219.1%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Orange roughy Sablefish raw DV% diff.
Selenium 88.3µg 36.5µg 94%
Vitamin B12 0.47µg 1.5µg 43%
Fats 0.9g 15.3g 22%
Monounsaturated fat 0.439g 8.057g 19%
Protein 22.64g 13.41g 18%
Vitamin B6 0.067mg 0.3mg 18%
Vitamin B3 1.82mg 4mg 14%
Vitamin B5 0.056mg 0.75mg 14%
Saturated fat 0.034g 3.201g 14%
Vitamin E 1.87mg 12%
Polyunsaturated fat 0.184g 2.042g 12%
Cholesterol 80mg 49mg 10%
Magnesium 18mg 55mg 9%
Phosphorus 102mg 168mg 9%
Vitamin A 24µg 93µg 8%
Copper 0.075mg 0.022mg 6%
Calories 105kcal 195kcal 5%
Potassium 181mg 358mg 5%
Vitamin B1 0.045mg 0.1mg 5%
Folate 5µg 15µg 3%
Calcium 11mg 35mg 2%
Iron 1.13mg 1.28mg 2%
Vitamin B2 0.063mg 0.09mg 2%
Sodium 69mg 56mg 1%
Manganese 0.037mg 0.015mg 1%
Vitamin K 1.1µg 1%
Protein per 100 calories 22g 6.9g N/A
Calories per 10 g protein 46kcal 145kcal N/A
Weight per 100 calories 95g 51g N/A
Unsaturated / Saturated Fat ratio 18 3.2 N/A
Zinc 0.32mg 0.32mg 0%
Tryptophan 0.23mg 0.15mg 0%
Threonine 1.03mg 0.588mg 0%
Isoleucine 1.058mg 0.618mg 0%
Leucine 1.797mg 1.09mg 0%
Lysine 2.092mg 1.232mg 0%
Methionine 0.728mg 0.397mg 0%
Phenylalanine 0.869mg 0.524mg 0%
Valine 1.083mg 0.691mg 0%
Histidine 0.474mg 0.395mg 0%
Omega-3 (EPA) 0.006g 0.677g N/A
Omega-3 (DHA) 0.025g 0.718g N/A
Omega-3 (DPA) 0.001g 0.169g 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
13% 15% 71%
Protein: 13.41 g
Fats: 15.3 g
Carbs: 0 g
Water: 71.02 g
Other: 0.27 g
Contains more ProteinProtein +68.8%
Contains more FatsFats +1600%
~equal in Carbs ~0g
~equal in Water ~71.02g

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
24% 61% 15%
Saturated fat: Sat. Fat 3.201 g
Monounsaturated fat: Mono. Fat 8.057 g
Polyunsaturated fat: Poly. Fat 2.042 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +1735.3%
Contains more Poly. FatPolyunsaturated fat +1009.8%

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. Sablefish raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175134/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.