Orange roughy vs. Swordfish — In-Depth Nutrition Comparison

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Summary of differences between orange roughy and swordfish

Orange roughy has more selenium and iron, while swordfish has more vitamin B12, vitamin B3, vitamin B6, phosphorus, potassium, and vitamin B5.
Swordfish covers your daily need for vitamin B12, 48% more than orange roughy.
Orange roughy contains 3 times more iron than swordfish. While orange roughy contains 1.13mg of iron, swordfish contains only 0.45mg.
The amount of saturated fat in orange roughy is lower.

These are the specific foods used in this comparison Fish, roughy, orange, cooked, dry heat and Fish, swordfish, cooked, dry heat.

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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

Swordfish

Contains more CalciumCalcium	+83.3%
Contains more IronIron	+151.1%
Contains more CopperCopper	+63%
Contains less SodiumSodium	-28.9%
Contains more ManganeseManganese	+184.6%
Contains more SeleniumSelenium	+28.9%

Contains more MagnesiumMagnesium	+94.4%
Contains more PotassiumPotassium	+175.7%
Contains more ZincZinc	+143.8%
Contains more PhosphorusPhosphorus	+198%

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

Swordfish

Contains more Vitamin KVitamin K	+1000%
Contains more FolateFolate	+150%

Contains more Vitamin AVitamin A	+79.2%
Contains more Vitamin EVitamin E	+28.9%
Contains more Vitamin B1Vitamin B1	+97.8%
Contains more Vitamin B3Vitamin B3	+408.5%
Contains more Vitamin B5Vitamin B5	+644.6%
Contains more Vitamin B6Vitamin B6	+817.9%
Contains more Vitamin B12Vitamin B12	+244.7%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.063mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D		666IU	83%
Vitamin D		16.6µg	83%
Vitamin B12	0.47µg	1.62µg	48%
Vitamin B3	1.82mg	9.254mg	46%
Vitamin B6	0.067mg	0.615mg	42%
Selenium	88.3µg	68.5µg	36%
Phosphorus	102mg	304mg	29%
Choline		77.5mg	14%
Fats	0.9g	7.93g	11%
Saturated fat	0.034g	1.911g	9%
Iron	1.13mg	0.45mg	9%
Potassium	181mg	499mg	9%
Monounsaturated fat	0.439g	3.544g	8%
Polyunsaturated fat	0.184g	1.368g	8%
Vitamin B5	0.056mg	0.417mg	7%
Zinc	0.32mg	0.78mg	4%
Vitamin E	1.87mg	2.41mg	4%
Magnesium	18mg	35mg	4%
Vitamin B1	0.045mg	0.089mg	4%
Calories	105kcal	172kcal	3%
Copper	0.075mg	0.046mg	3%
Protein	22.64g	23.45g	2%
Vitamin A	24µg	43µg	2%
Manganese	0.037mg	0.013mg	1%
Vitamin K	1.1µg	0.1µg	1%
Folate	5µg	2µg	1%
Sodium	69mg	97mg	1%
Calcium	11mg	6mg	1%
Cholesterol	80mg	78mg	1%
Vitamin B2	0.063mg	0.063mg	0%
Trans fat		0.056g	N/A
Tryptophan	0.23mg	0.265mg	0%
Threonine	1.03mg	1.035mg	0%
Isoleucine	1.058mg	1.088mg	0%
Leucine	1.797mg	1.919mg	0%
Lysine	2.092mg	2.168mg	0%
Methionine	0.728mg	0.699mg	0%
Phenylalanine	0.869mg	0.922mg	0%
Valine	1.083mg	1.216mg	0%
Histidine	0.474mg	0.695mg	0%
Omega-3 - EPA	0.006g	0.127g	N/A
Omega-3 - DHA	0.025g	0.772g	N/A
Omega-3 - DPA	0.001g	0.168g	N/A
Omega-6 - Eicosadienoic acid	0.069g	0.022g	N/A