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  6. Orange roughy vs. Smoked salmon

Orange roughy vs. Smoked salmon — In-Depth Nutrition Comparison

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How are orange roughy and smoked salmon different?

  • Orange roughy is higher in selenium; however, smoked salmon is richer in vitamin B12, vitamin B3, copper, vitamin B5, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin B12 for smoked salmon is 116% higher.
  • Orange roughy contains 3 times more cholesterol than smoked salmon. While orange roughy contains 80mg of cholesterol, smoked salmon contains only 23mg.

Fish, roughy, orange, cooked, dry heat and Fish, salmon, chinook, smoked are the varieties used in this article.

Infographic

Orange roughy vs Smoked salmon 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more IronIron +32.9%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +117.6%
Contains more SeleniumSelenium +172.5%
Contains more CopperCopper +206.7%
Contains more PhosphorusPhosphorus +60.8%
~equal in Magnesium ~18mg
~equal in Calcium ~11mg
~equal in Potassium ~175mg
~equal in Zinc ~0.31mg

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%
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin EVitamin E +38.5%
Contains more Vitamin B1Vitamin B1 +95.7%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +150%
Contains more Vitamin B2Vitamin B2 +60.3%
Contains more Vitamin B3Vitamin B3 +159.3%
Contains more Vitamin B5Vitamin B5 +1453.6%
Contains more Vitamin B6Vitamin B6 +314.9%
Contains more Vitamin B12Vitamin B12 +593.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~26µg

All nutrients comparison - raw data values

Nutrient Orange roughy Smoked salmon DV% diff.
Vitamin B12 0.47µg 3.26µg 116%
Selenium 88.3µg 32.4µg 102%
Vitamin D 685IU 86%
Vitamin D 17.1µg 86%
Sodium 69mg 672mg 26%
Cholesterol 80mg 23mg 19%
Vitamin B3 1.82mg 4.72mg 18%
Copper 0.075mg 0.23mg 17%
Vitamin B5 0.056mg 0.87mg 16%
Vitamin B6 0.067mg 0.278mg 16%
Choline 89mg 16%
Protein 22.64g 18.28g 9%
Phosphorus 102mg 164mg 9%
Polyunsaturated fat 0.184g 0.995g 5%
Fats 0.9g 4.32g 5%
Iron 1.13mg 0.85mg 4%
Saturated fat 0.034g 0.929g 4%
Monounsaturated fat 0.439g 2.023g 4%
Vitamin E 1.87mg 1.35mg 3%
Vitamin B2 0.063mg 0.101mg 3%
Vitamin B1 0.045mg 0.023mg 2%
Folate 5µg 2µg 1%
Vitamin K 1.1µg 0.1µg 1%
Calories 105kcal 117kcal 1%
Manganese 0.037mg 0.017mg 1%
Magnesium 18mg 18mg 0%
Calcium 11mg 11mg 0%
Potassium 181mg 175mg 0%
Zinc 0.32mg 0.31mg 0%
Vitamin A 24µg 26µg 0%
Tryptophan 0.23mg 0.205mg 0%
Threonine 1.03mg 0.801mg 0%
Isoleucine 1.058mg 0.842mg 0%
Leucine 1.797mg 1.486mg 0%
Lysine 2.092mg 1.679mg 0%
Methionine 0.728mg 0.541mg 0%
Phenylalanine 0.869mg 0.714mg 0%
Valine 1.083mg 0.942mg 0%
Histidine 0.474mg 0.538mg 0%
Omega-3 - EPA 0.006g 0.183g N/A
Omega-3 - DHA 0.025g 0.267g N/A
Omega-3 - DPA 0.001g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +23.9%
Contains more OtherOther +75.7%
Contains more FatsFats +380%
~equal in Carbs ~0g
~equal in Water ~72g

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% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +360.8%
Contains more Poly. FatPolyunsaturated fat +440.8%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.