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  6. Orange roughy vs. Sockeye salmon

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

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How are orange roughy and sockeye salmon different?

  • Orange roughy is richer in selenium and iron, while sockeye salmon is higher in vitamin B12, vitamin B6, vitamin B3, phosphorus, vitamin B5, vitamin B2, vitamin B1, and potassium.
  • Sockeye salmon covers your daily need for vitamin B12, 167% more than orange roughy.
  • Orange roughy contains 2 times more selenium than sockeye salmon. Orange roughy contains 88.3µg of selenium, while sockeye salmon contains 35.5µg.

Fish, roughy, orange, cooked, dry heat and Fish, salmon, sockeye, cooked, dry heat types were used in this article.

Infographic

Orange roughy vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more IronIron +117.3%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +184.6%
Contains more SeleniumSelenium +148.7%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +140.9%
Contains more ZincZinc +71.9%
Contains more PhosphorusPhosphorus +199%
~equal in Calcium ~11mg
~equal in Copper ~0.076mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin EVitamin E +88.9%
Contains more Vitamin KVitamin K +1000%
Contains more Vitamin AVitamin A +141.7%
Contains more Vitamin B1Vitamin B1 +248.9%
Contains more Vitamin B2Vitamin B2 +290.5%
Contains more Vitamin B3Vitamin B3 +456.2%
Contains more Vitamin B5Vitamin B5 +2175%
Contains more Vitamin B6Vitamin B6 +1134.3%
Contains more Vitamin B12Vitamin B12 +851.1%
Contains more FolateFolate +40%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Orange roughy Sockeye salmon DV% diff.
Vitamin B12 0.47µg 4.47µg 167%
Selenium 88.3µg 35.5µg 96%
Vitamin D 16.7µg 84%
Vitamin D 670IU 84%
Vitamin B6 0.067mg 0.827mg 58%
Vitamin B3 1.82mg 10.123mg 52%
Phosphorus 102mg 305mg 29%
Vitamin B5 0.056mg 1.274mg 24%
Choline 112.6mg 20%
Vitamin B2 0.063mg 0.246mg 14%
Vitamin B1 0.045mg 0.157mg 9%
Potassium 181mg 436mg 8%
Iron 1.13mg 0.52mg 8%
Protein 22.64g 26.48g 8%
Polyunsaturated fat 0.184g 1.327g 8%
Fats 0.9g 5.57g 7%
Vitamin E 1.87mg 0.99mg 6%
Cholesterol 80mg 61mg 6%
Monounsaturated fat 0.439g 1.864g 4%
Saturated fat 0.034g 0.969g 4%
Vitamin A 24µg 58µg 4%
Magnesium 18mg 36mg 4%
Calories 105kcal 156kcal 3%
Zinc 0.32mg 0.55mg 2%
Manganese 0.037mg 0.013mg 1%
Vitamin K 1.1µg 0.1µg 1%
Folate 5µg 7µg 1%
Sodium 69mg 92mg 1%
Calcium 11mg 11mg 0%
Copper 0.075mg 0.076mg 0%
Trans fat 0.023g N/A
Tryptophan 0.23mg 0.335mg 0%
Threonine 1.03mg 1.247mg 0%
Isoleucine 1.058mg 1.274mg 0%
Leucine 1.797mg 2.185mg 0%
Lysine 2.092mg 2.574mg 0%
Methionine 0.728mg 0.858mg 0%
Phenylalanine 0.869mg 1.086mg 0%
Valine 1.083mg 1.461mg 0%
Histidine 0.474mg 0.711mg 0%
Omega-3 - EPA 0.006g 0.299g N/A
Omega-3 - DHA 0.025g 0.56g N/A
Omega-3 - DPA 0.001g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.069g 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more OtherOther +1430.6%
Contains more ProteinProtein +17%
Contains more FatsFats +518.9%
~equal in Carbs ~0g
~equal in Water ~67.33g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +324.6%
Contains more Poly. FatPolyunsaturated fat +621.2%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.