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  6. Orange roughy vs. Smelt

Orange roughy vs. Smelt — In-Depth Nutrition Comparison

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Important differences between orange roughy and smelt

  • Orange roughy has more selenium; however, smelt is richer in vitamin B12, manganese, phosphorus, zinc, vitamin B5, copper, vitamin B6, calcium, and vitamin B2.
  • Smelt's daily need coverage for vitamin B12 is 146% more.
  • Orange roughy contains 2 times more selenium than smelt. Orange roughy contains 88.3µg of selenium, while smelt contains 46.8µg.

The food varieties used in the comparison are Fish, roughy, orange, cooked, dry heat and Fish, smelt, rainbow, cooked, dry heat.

Infographic

Orange roughy vs Smelt 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.
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%
Smelt
Smelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 23% 33% 43% 59% 58% 126% 10% 117% 255%
Contains less SodiumSodium -10.4%
Contains more SeleniumSelenium +88.7%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +105.5%
Contains more CopperCopper +137.3%
Contains more ZincZinc +562.5%
Contains more PhosphorusPhosphorus +189.2%
Contains more ManganeseManganese +2332.4%
~equal in Iron ~1.15mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 8% 37% 0% 11% 15% 34% 3.4% 15% 59% 2.8% 3.8% 0%
Smelt
Smelt
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 5.7% 0% 0% 2.5% 34% 33% 44% 39% 496% 0% 3.8% 0%
Contains more Vitamin AVitamin A +41.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +131.7%
Contains more Vitamin B5Vitamin B5 +1221.4%
Contains more Vitamin B6Vitamin B6 +153.7%
Contains more Vitamin B12Vitamin B12 +744.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.766mg
~equal in Folate ~5µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Orange roughy Smelt DV% diff.
Vitamin B12 0.47µg 3.97µg 146%
Selenium 88.3µg 46.8µg 75%
Manganese 0.037mg 0.9mg 38%
Phosphorus 102mg 295mg 28%
Zinc 0.32mg 2.12mg 16%
Vitamin B5 0.056mg 0.74mg 14%
Vitamin E 1.87mg 12%
Copper 0.075mg 0.178mg 11%
Vitamin B6 0.067mg 0.17mg 8%
Calcium 11mg 77mg 7%
Potassium 181mg 372mg 6%
Polyunsaturated fat 0.184g 1.135g 6%
Vitamin B2 0.063mg 0.146mg 6%
Magnesium 18mg 38mg 5%
Cholesterol 80mg 90mg 3%
Fats 0.9g 3.1g 3%
Vitamin B1 0.045mg 0.01mg 3%
Saturated fat 0.034g 0.579g 2%
Monounsaturated fat 0.439g 0.822g 1%
Vitamin K 1.1µg 1%
Calories 105kcal 124kcal 1%
Vitamin A 24µg 17µg 1%
Protein 22.64g 22.6g 0%
Iron 1.13mg 1.15mg 0%
Sodium 69mg 77mg 0%
Vitamin B3 1.82mg 1.766mg 0%
Folate 5µg 5µg 0%
Tryptophan 0.23mg 0.253mg 0%
Threonine 1.03mg 0.991mg 0%
Isoleucine 1.058mg 1.041mg 0%
Leucine 1.797mg 1.837mg 0%
Lysine 2.092mg 2.076mg 0%
Methionine 0.728mg 0.669mg 0%
Phenylalanine 0.869mg 0.882mg 0%
Valine 1.083mg 1.164mg 0%
Histidine 0.474mg 0.665mg 0%
Omega-3 - EPA 0.006g 0.353g N/A
Omega-3 - DHA 0.025g 0.536g N/A
Omega-3 - DPA 0.001g 0.023g 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
Smelt
Smelt
2
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Contains more OtherOther +528.5%
Contains more FatsFats +244.4%
~equal in Protein ~22.6g
~equal in Carbs ~0g
~equal in Water ~72.79g

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
Smelt
Smelt
2
23% 32% 45%
Saturated fat: Sat. Fat 0.579 g
Monounsaturated fat: Mono. Fat 0.822 g
Polyunsaturated fat: Poly. Fat 1.135 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +87.2%
Contains more Poly. FatPolyunsaturated fat +516.8%

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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. Smelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/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.