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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 from 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.
Orange roughy
Orange roughy
6
:
2
Smoked salmon
Smoked salmon
Contains more Iron +32.9%
Contains less Sodium -89.7%
Contains more Manganese +117.6%
Contains more Selenium +172.5%
Contains more Phosphorus +60.8%
Contains more Copper +206.7%
Equal in Calcium - 11
Equal in Magnesium - 18
Equal in Potassium - 175
Equal in Zinc - 0.31
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Contains more Iron +32.9%
Contains less Sodium -89.7%
Contains more Manganese +117.6%
Contains more Selenium +172.5%
Contains more Phosphorus +60.8%
Contains more Copper +206.7%
Equal in Calcium - 11
Equal in Magnesium - 18
Equal in Potassium - 175
Equal in Zinc - 0.31

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
4
:
7
Smoked salmon
Smoked salmon
Contains more Vitamin E +38.5%
Contains more Vitamin B1 +95.7%
Contains more Folate +150%
Contains more Vitamin K +1000%
Contains more Vitamin B2 +60.3%
Contains more Vitamin B3 +159.3%
Contains more Vitamin B5 +1453.6%
Contains more Vitamin B6 +314.9%
Contains more Vitamin B12 +593.6%
Equal in Vitamin A - 87
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%
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Contains more Vitamin E +38.5%
Contains more Vitamin B1 +95.7%
Contains more Folate +150%
Contains more Vitamin K +1000%
Contains more Vitamin B2 +60.3%
Contains more Vitamin B3 +159.3%
Contains more Vitamin B5 +1453.6%
Contains more Vitamin B6 +314.9%
Contains more Vitamin B12 +593.6%
Equal in Vitamin A - 87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
2
:
2
Smoked salmon
Smoked salmon
Contains more Protein +23.9%
Contains more Other +75.7%
Contains more Fats +380%
Equal in Water - 72
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more Protein +23.9%
Contains more Other +75.7%
Contains more Fats +380%
Equal in Water - 72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange roughy
Orange roughy
1
:
2
Smoked salmon
Smoked salmon
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +360.8%
Contains more Polyunsaturated fat +440.8%
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +360.8%
Contains more Polyunsaturated fat +440.8%

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

All nutrients comparison - raw data values

Nutrient Orange roughy Smoked salmon Opinion
Protein 22.64g 18.28g Orange roughy
Fats 0.9g 4.32g Smoked salmon
Calories 105kcal 117kcal Smoked salmon
Calcium 11mg 11mg
Iron 1.13mg 0.85mg Orange roughy
Magnesium 18mg 18mg
Phosphorus 102mg 164mg Smoked salmon
Potassium 181mg 175mg Orange roughy
Sodium 69mg 672mg Orange roughy
Zinc 0.32mg 0.31mg Orange roughy
Copper 0.075mg 0.23mg Smoked salmon
Manganese 0.037mg 0.017mg Orange roughy
Selenium 88.3µg 32.4µg Orange roughy
Vitamin A 80IU 87IU Smoked salmon
Vitamin A RAE 24µg 26µg Smoked salmon
Vitamin E 1.87mg 1.35mg Orange roughy
Vitamin D 685IU Smoked salmon
Vitamin D 17.1µg Smoked salmon
Vitamin B1 0.045mg 0.023mg Orange roughy
Vitamin B2 0.063mg 0.101mg Smoked salmon
Vitamin B3 1.82mg 4.72mg Smoked salmon
Vitamin B5 0.056mg 0.87mg Smoked salmon
Vitamin B6 0.067mg 0.278mg Smoked salmon
Folate 5µg 2µg Orange roughy
Vitamin B12 0.47µg 3.26µg Smoked salmon
Vitamin K 1.1µg 0.1µg Orange roughy
Tryptophan 0.23mg 0.205mg Orange roughy
Threonine 1.03mg 0.801mg Orange roughy
Isoleucine 1.058mg 0.842mg Orange roughy
Leucine 1.797mg 1.486mg Orange roughy
Lysine 2.092mg 1.679mg Orange roughy
Methionine 0.728mg 0.541mg Orange roughy
Phenylalanine 0.869mg 0.714mg Orange roughy
Valine 1.083mg 0.942mg Orange roughy
Histidine 0.474mg 0.538mg Smoked salmon
Cholesterol 80mg 23mg Smoked salmon
Saturated Fat 0.034g 0.929g Orange roughy
Omega-3 - DHA 0.025g 0.267g Smoked salmon
Omega-3 - EPA 0.006g 0.183g Smoked salmon
Omega-3 - DPA 0.001g 0.073g Smoked salmon
Monounsaturated Fat 0.439g 2.023g Smoked salmon
Polyunsaturated fat 0.184g 0.995g Smoked salmon
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 Smoked salmon
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
99%
Smoked salmon
Minerals Daily Need Coverage Score
65%
Orange roughy
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 57mg)
Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 603mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.895g)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $14)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.
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. 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.