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  6. Orange roughy vs. Steelhead trout

Orange roughy vs. Steelhead trout — In-Depth Nutrition Comparison

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Summary of differences between Orange roughy and Steelhead trout

  • Orange roughy has more Selenium, and Iron, while Steelhead trout has more Vitamin B12, Phosphorus, Potassium, Monounsaturated Fat, and Polyunsaturated fat.
  • Steelhead trout covers your daily need of Vitamin B12 222% more than Orange roughy.
  • Orange roughy contains 3 times more Selenium than Steelhead trout. While Orange roughy contains 88.3µg of Selenium, Steelhead trout contains only 26µg.
  • The amount of Cholesterol in Steelhead trout is lower.

These are the specific foods used in this comparison Fish, roughy, orange, cooked, dry heat and Steelhead trout, boiled, canned (Alaska Native).

Infographic

Orange roughy vs Steelhead trout 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
5
:
5
Steelhead trout
Steelhead trout
Contains more Iron +76.6%
Contains less Sodium -41.5%
Contains more Copper +29.3%
Contains more Manganese +236.4%
Contains more Selenium +239.6%
Contains more Calcium +172.7%
Contains more Magnesium +38.9%
Contains more Phosphorus +144.1%
Contains more Potassium +101.7%
Contains more Zinc +78.1%
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Steelhead trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 18% 107% 33% 16% 16% 20% 2% 142%
Contains more Iron +76.6%
Contains less Sodium -41.5%
Contains more Copper +29.3%
Contains more Manganese +236.4%
Contains more Selenium +239.6%
Contains more Calcium +172.7%
Contains more Magnesium +38.9%
Contains more Phosphorus +144.1%
Contains more Potassium +101.7%
Contains more Zinc +78.1%

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
8
:
3
Steelhead trout
Steelhead trout
Contains more Vitamin A +23.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +15%
Contains more Vitamin B12 +1131.9%
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%
Steelhead trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 43% 453% 0% 0% 0% 0% 0% 0% 0% 724% 0%
Contains more Vitamin A +23.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +15%
Contains more Vitamin B12 +1131.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
2
:
2
Steelhead trout
Steelhead trout
Contains more Other +23625%
Contains more Fats +817.8%
Equal in Protein - 21.11
Equal in Water - 70.59
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Steelhead trout
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
Contains more Other +23625%
Contains more Fats +817.8%
Equal in Protein - 21.11
Equal in Water - 70.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange roughy
Orange roughy
1
:
2
Steelhead trout
Steelhead trout
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +406.4%
Contains more Polyunsaturated fat +565.8%
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Steelhead trout
31% 45% 25%
Saturated Fat: 1.53 g
Monounsaturated Fat: 2.223 g
Polyunsaturated fat: 1.225 g
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +406.4%
Contains more Polyunsaturated fat +565.8%

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

All nutrients comparison - raw data values

Nutrient Orange roughy Steelhead trout Opinion
Protein 22.64g 21.11g Orange roughy
Fats 0.9g 8.26g Steelhead trout
Calories 105kcal 159kcal Steelhead trout
Calcium 11mg 30mg Steelhead trout
Iron 1.13mg 0.64mg Orange roughy
Magnesium 18mg 25mg Steelhead trout
Phosphorus 102mg 249mg Steelhead trout
Potassium 181mg 365mg Steelhead trout
Sodium 69mg 118mg Orange roughy
Zinc 0.32mg 0.57mg Steelhead trout
Copper 0.075mg 0.058mg Orange roughy
Manganese 0.037mg 0.011mg Orange roughy
Selenium 88.3µg 26µg Orange roughy
Vitamin A 80IU 65IU Orange roughy
Vitamin A RAE 24µg 20µg Orange roughy
Vitamin E 1.87mg 2.15mg Steelhead trout
Vitamin D 604IU Steelhead trout
Vitamin D 15.1µg Steelhead trout
Vitamin B1 0.045mg Orange roughy
Vitamin B2 0.063mg Orange roughy
Vitamin B3 1.82mg Orange roughy
Vitamin B5 0.056mg Orange roughy
Vitamin B6 0.067mg Orange roughy
Folate 5µg Orange roughy
Vitamin B12 0.47µg 5.79µg Steelhead trout
Vitamin K 1.1µg 0µg Orange roughy
Tryptophan 0.23mg Orange roughy
Threonine 1.03mg Orange roughy
Isoleucine 1.058mg Orange roughy
Leucine 1.797mg Orange roughy
Lysine 2.092mg Orange roughy
Methionine 0.728mg Orange roughy
Phenylalanine 0.869mg Orange roughy
Valine 1.083mg Orange roughy
Histidine 0.474mg Orange roughy
Cholesterol 80mg 59mg Steelhead trout
Saturated Fat 0.034g 1.53g Orange roughy
Omega-3 - DHA 0.025g 0.54g Steelhead trout
Omega-3 - EPA 0.006g 0.376g Steelhead trout
Omega-3 - DPA 0.001g 0.13g Steelhead trout
Monounsaturated Fat 0.439g 2.223g Steelhead trout
Polyunsaturated fat 0.184g 1.225g Steelhead trout
Omega-6 - Eicosadienoic acid 0.069g 0.014g Orange roughy
Omega-3 - ALA 0g 0.051g Steelhead trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange roughy Steelhead trout
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
102%
Steelhead trout
Minerals Daily Need Coverage Score
65%
Orange roughy
38%
Steelhead trout

Comparison summary

Which food is lower in Cholesterol?
Steelhead trout
Steelhead trout is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 1.496g)
Which food is richer in vitamins?
Orange roughy
Orange roughy is relatively richer in vitamins
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 cheaper?
?
The foods are relatively equal in price ($)
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.

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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.