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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, yet Sablefish raw is richer in Vitamin B12, Vitamin B6, Vitamin B5, Vitamin B3, Phosphorus, Magnesium, and Vitamin A RAE.
  • Orange roughy's daily need coverage for Selenium is 94% higher.
  • Orange roughy has 2 times more Cholesterol than Sablefish raw. Orange roughy has 80mg of Cholesterol, while Sablefish raw has 49mg.

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

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
3
:
6
Sablefish raw
Sablefish raw
Contains more Copper +240.9%
Contains more Manganese +146.7%
Contains more Selenium +141.9%
Contains more Calcium +218.2%
Contains more Iron +13.3%
Contains more Magnesium +205.6%
Contains more Phosphorus +64.7%
Contains more Potassium +97.8%
Contains less Sodium -18.8%
Equal in Zinc - 0.32
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Sablefish raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 48% 40% 72% 32% 8% 9% 8% 2% 200%
Contains more Copper +240.9%
Contains more Manganese +146.7%
Contains more Selenium +141.9%
Contains more Calcium +218.2%
Contains more Iron +13.3%
Contains more Magnesium +205.6%
Contains more Phosphorus +64.7%
Contains more Potassium +97.8%
Contains less Sodium -18.8%
Equal in Zinc - 0.32

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
:
8
Sablefish raw
Sablefish raw
Contains more Vitamin A +287.5%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +119.8%
Contains more Vitamin B5 +1239.3%
Contains more Vitamin B6 +347.8%
Contains more Folate +200%
Contains more Vitamin B12 +219.1%
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%
Sablefish raw
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% 0% 25% 21% 75% 45% 70% 12% 188% 0%
Contains more Vitamin A +287.5%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +119.8%
Contains more Vitamin B5 +1239.3%
Contains more Vitamin B6 +347.8%
Contains more Folate +200%
Contains more Vitamin B12 +219.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
2
:
2
Sablefish raw
Sablefish raw
Contains more Protein +68.8%
Contains more Other +3414.8%
Contains more Fats +1600%
Equal in Water - 71.02
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Sablefish raw
13% 15% 71%
Protein: 13.41 g
Fats: 15.3 g
Carbs: 0 g
Water: 71.02 g
Other: 0.27 g
Contains more Protein +68.8%
Contains more Other +3414.8%
Contains more Fats +1600%
Equal in Water - 71.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange roughy
Orange roughy
1
:
2
Sablefish raw
Sablefish raw
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +1735.3%
Contains more Polyunsaturated fat +1009.8%
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Sablefish raw
24% 61% 15%
Saturated Fat: 3.201 g
Monounsaturated Fat: 8.057 g
Polyunsaturated fat: 2.042 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +1735.3%
Contains more Polyunsaturated fat +1009.8%

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 Sablefish raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Orange roughy Sablefish raw Opinion
Protein 22.64g 13.41g Orange roughy
Fats 0.9g 15.3g Sablefish raw
Calories 105kcal 195kcal Sablefish raw
Calcium 11mg 35mg Sablefish raw
Iron 1.13mg 1.28mg Sablefish raw
Magnesium 18mg 55mg Sablefish raw
Phosphorus 102mg 168mg Sablefish raw
Potassium 181mg 358mg Sablefish raw
Sodium 69mg 56mg Sablefish raw
Zinc 0.32mg 0.32mg
Copper 0.075mg 0.022mg Orange roughy
Manganese 0.037mg 0.015mg Orange roughy
Selenium 88.3µg 36.5µg Orange roughy
Vitamin A 80IU 310IU Sablefish raw
Vitamin A RAE 24µg 93µg Sablefish raw
Vitamin E 1.87mg Orange roughy
Vitamin B1 0.045mg 0.1mg Sablefish raw
Vitamin B2 0.063mg 0.09mg Sablefish raw
Vitamin B3 1.82mg 4mg Sablefish raw
Vitamin B5 0.056mg 0.75mg Sablefish raw
Vitamin B6 0.067mg 0.3mg Sablefish raw
Folate 5µg 15µg Sablefish raw
Vitamin B12 0.47µg 1.5µg Sablefish raw
Vitamin K 1.1µg Orange roughy
Tryptophan 0.23mg 0.15mg Orange roughy
Threonine 1.03mg 0.588mg Orange roughy
Isoleucine 1.058mg 0.618mg Orange roughy
Leucine 1.797mg 1.09mg Orange roughy
Lysine 2.092mg 1.232mg Orange roughy
Methionine 0.728mg 0.397mg Orange roughy
Phenylalanine 0.869mg 0.524mg Orange roughy
Valine 1.083mg 0.691mg Orange roughy
Histidine 0.474mg 0.395mg Orange roughy
Cholesterol 80mg 49mg Sablefish raw
Saturated Fat 0.034g 3.201g Orange roughy
Omega-3 - DHA 0.025g 0.718g Sablefish raw
Omega-3 - EPA 0.006g 0.677g Sablefish raw
Omega-3 - DPA 0.001g 0.169g Sablefish raw
Monounsaturated Fat 0.439g 8.057g Sablefish raw
Polyunsaturated fat 0.184g 2.042g Sablefish raw
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 Sablefish raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
38%
Sablefish raw
Minerals Daily Need Coverage Score
65%
Orange roughy
43%
Sablefish raw

Comparison summary

Which food is lower in Sugar?
Sablefish raw
Sablefish raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sablefish raw
Sablefish raw contains less Sodium (difference - 13mg)
Which food is lower in Cholesterol?
Sablefish raw
Sablefish raw is lower in Cholesterol (difference - 31mg)
Which food is richer in vitamins?
Sablefish raw
Sablefish raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 3.167g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.