Orange roughy vs. Shad — In-Depth Nutrition Comparison
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What are the differences between orange roughy and shad?
- Orange roughy is higher in selenium and vitamin B12, yet shad is higher in vitamin B3, phosphorus, vitamin B6, vitamin B2, vitamin B5, vitamin B1, and potassium.
- Orange roughy's daily need coverage for selenium is 75% more.
- Orange roughy has 3 times more vitamin B12 than shad. While orange roughy has 0.47µg of vitamin B12, shad has only 0.14µg.
- The amount of cholesterol in orange roughy is lower.
We used Fish, roughy, orange, cooked, dry heat and Fish, shad, american, cooked, dry heat types in this article.
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 SeleniumSelenium | +88.7% |
| Contains more MagnesiumMagnesium | +111.1% |
| Contains more CalciumCalcium | +445.5% |
| Contains more PotassiumPotassium | +171.8% |
| Contains more ZincZinc | +46.9% |
| Contains more PhosphorusPhosphorus | +242.2% |
| Contains more ManganeseManganese | +45.9% |
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 EVitamin E | +∞% |
| Contains more Vitamin B12Vitamin B12 | +235.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin B1Vitamin B1 | +306.7% |
| Contains more Vitamin B2Vitamin B2 | +388.9% |
| Contains more Vitamin B3Vitamin B3 | +491.7% |
| Contains more Vitamin B5Vitamin B5 | +1444.6% |
| Contains more Vitamin B6Vitamin B6 | +589.6% |
| Contains more FolateFolate | +240% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.64 g
Fats:
0.9 g
Carbs:
0 g
Water:
66.97 g
Other:
9.49 g
Protein:
21.71 g
Fats:
17.65 g
Carbs:
0 g
Water:
59.22 g
Other:
1.42 g
| Contains more WaterWater | +13.1% |
| Contains more OtherOther | +568.3% |
| Contains more FatsFats | +1861.1% |
~equal in
Protein
~21.71g
~equal in
Carbs
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 88.3µg | 46.8µg | 75% |
| Vitamin B3 | 1.82mg | 10.769mg | 56% |
| Phosphorus | 102mg | 349mg | 35% |
| Vitamin B6 | 0.067mg | 0.462mg | 30% |
| Fats | 0.9g | 17.65g | 26% |
| Vitamin B2 | 0.063mg | 0.308mg | 19% |
| Vitamin B5 | 0.056mg | 0.865mg | 16% |
| Vitamin B12 | 0.47µg | 0.14µg | 14% |
| Vitamin E | 1.87mg | 12% | |
| Vitamin B1 | 0.045mg | 0.183mg | 12% |
| Potassium | 181mg | 492mg | 9% |
| Calories | 105kcal | 252kcal | 7% |
| Calcium | 11mg | 60mg | 5% |
| Cholesterol | 80mg | 96mg | 5% |
| Magnesium | 18mg | 38mg | 5% |
| Folate | 5µg | 17µg | 3% |
| Protein | 22.64g | 21.71g | 2% |
| Vitamin A | 24µg | 36µg | 1% |
| Monounsaturated fat | 0.439g | 1% | |
| Vitamin K | 1.1µg | 1% | |
| Polyunsaturated fat | 0.184g | 1% | |
| Iron | 1.13mg | 1.24mg | 1% |
| Copper | 0.075mg | 0.082mg | 1% |
| Zinc | 0.32mg | 0.47mg | 1% |
| Manganese | 0.037mg | 0.054mg | 1% |
| Sodium | 69mg | 65mg | 0% |
| Saturated fat | 0.034g | 0% | |
| Tryptophan | 0.23mg | 0.243mg | 0% |
| Threonine | 1.03mg | 0.952mg | 0% |
| Isoleucine | 1.058mg | 1mg | 0% |
| Leucine | 1.797mg | 1.764mg | 0% |
| Lysine | 2.092mg | 1.993mg | 0% |
| Methionine | 0.728mg | 0.642mg | 0% |
| Phenylalanine | 0.869mg | 0.847mg | 0% |
| Valine | 1.083mg | 1.118mg | 0% |
| Histidine | 0.474mg | 0.639mg | 0% |
| Omega-3 - EPA | 0.006g | N/A | |
| Omega-3 - DHA | 0.025g | N/A | |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.069g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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
15%
40%
Minerals Daily Need Coverage Score
65%
60%
Comparison summary
Which food is lower in Sugar?
Shad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Shad contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Shad is lower in Saturated fat (difference - 0.034g)
Which food is richer in minerals?
Shad is relatively richer in minerals
Which food is richer in vitamins?
Shad is relatively richer in vitamins
Which food is lower in Cholesterol?
Orange roughy is lower in Cholesterol (difference - 16mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)