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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.
Orange roughy
Orange roughy
2
:
8
Smelt
Smelt
Contains less Sodium -10.4%
Contains more Selenium +88.7%
Contains more Calcium +600%
Contains more Magnesium +111.1%
Contains more Phosphorus +189.2%
Contains more Potassium +105.5%
Contains more Zinc +562.5%
Contains more Copper +137.3%
Contains more Manganese +2332.4%
Equal in Iron - 1.15
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Contains less Sodium -10.4%
Contains more Selenium +88.7%
Contains more Calcium +600%
Contains more Magnesium +111.1%
Contains more Phosphorus +189.2%
Contains more Potassium +105.5%
Contains more Zinc +562.5%
Contains more Copper +137.3%
Contains more Manganese +2332.4%
Equal in Iron - 1.15

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
5
:
4
Smelt
Smelt
Contains more Vitamin A +37.9%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B5 +1221.4%
Contains more Vitamin B6 +153.7%
Contains more Vitamin B12 +744.7%
Equal in Vitamin B3 - 1.766
Equal in Folate - 5
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%
Smelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 0% 3% 34% 34% 45% 40% 4% 497% 0%
Contains more Vitamin A +37.9%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B5 +1221.4%
Contains more Vitamin B6 +153.7%
Contains more Vitamin B12 +744.7%
Equal in Vitamin B3 - 1.766
Equal in Folate - 5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
2
:
2
Smelt
Smelt
Contains more Other +528.5%
Contains more Fats +244.4%
Equal in Protein - 22.6
Equal in Water - 72.79
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Smelt
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Contains more Other +528.5%
Contains more Fats +244.4%
Equal in Protein - 22.6
Equal in Water - 72.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange roughy
Orange roughy
1
:
2
Smelt
Smelt
Contains less Saturated Fat -94.1%
Contains more Monounsaturated Fat +87.2%
Contains more Polyunsaturated fat +516.8%
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Contains less Saturated Fat -94.1%
Contains more Monounsaturated Fat +87.2%
Contains more Polyunsaturated fat +516.8%

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

All nutrients comparison - raw data values

Nutrient Orange roughy Smelt Opinion
Protein 22.64g 22.6g Orange roughy
Fats 0.9g 3.1g Smelt
Calories 105kcal 124kcal Smelt
Calcium 11mg 77mg Smelt
Iron 1.13mg 1.15mg Smelt
Magnesium 18mg 38mg Smelt
Phosphorus 102mg 295mg Smelt
Potassium 181mg 372mg Smelt
Sodium 69mg 77mg Orange roughy
Zinc 0.32mg 2.12mg Smelt
Copper 0.075mg 0.178mg Smelt
Manganese 0.037mg 0.9mg Smelt
Selenium 88.3µg 46.8µg Orange roughy
Vitamin A 80IU 58IU Orange roughy
Vitamin A RAE 24µg 17µg Orange roughy
Vitamin E 1.87mg Orange roughy
Vitamin B1 0.045mg 0.01mg Orange roughy
Vitamin B2 0.063mg 0.146mg Smelt
Vitamin B3 1.82mg 1.766mg Orange roughy
Vitamin B5 0.056mg 0.74mg Smelt
Vitamin B6 0.067mg 0.17mg Smelt
Folate 5µg 5µg
Vitamin B12 0.47µg 3.97µg Smelt
Vitamin K 1.1µg Orange roughy
Tryptophan 0.23mg 0.253mg Smelt
Threonine 1.03mg 0.991mg Orange roughy
Isoleucine 1.058mg 1.041mg Orange roughy
Leucine 1.797mg 1.837mg Smelt
Lysine 2.092mg 2.076mg Orange roughy
Methionine 0.728mg 0.669mg Orange roughy
Phenylalanine 0.869mg 0.882mg Smelt
Valine 1.083mg 1.164mg Smelt
Histidine 0.474mg 0.665mg Smelt
Cholesterol 80mg 90mg Orange roughy
Saturated Fat 0.034g 0.579g Orange roughy
Omega-3 - DHA 0.025g 0.536g Smelt
Omega-3 - EPA 0.006g 0.353g Smelt
Omega-3 - DPA 0.001g 0.023g Smelt
Monounsaturated Fat 0.439g 0.822g Smelt
Polyunsaturated fat 0.184g 1.135g Smelt
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 Smelt
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
16%
Orange roughy
55%
Smelt
Minerals Daily Need Coverage Score
65%
Orange roughy
75%
Smelt

Comparison summary

Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
Which food is lower in Sugar?
Smelt
Smelt is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Orange roughy
Orange roughy is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.545g)
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 vitamins?
?
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. 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.