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.
Infographic
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.64 g
Fats:
0.9 g
Carbs:
0 g
Water:
66.97 g
Other:
9.49 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more OtherOther | +2536.1% |
| Contains more FatsFats | +781.1% |
~equal in
Protein
~23.45g
~equal in
Carbs
~0g
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.439 g
Polyunsaturated fat:
Poly. Fat
0.184 g
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains less Sat. FatSaturated fat | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +707.3% |
| Contains more Poly. FatPolyunsaturated fat | +643.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
15%
72%
Minerals Daily Need Coverage Score
65%
64%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 2mg)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food contains less Sodium?
Orange roughy contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Orange roughy is lower in Saturated fat (difference - 1.877g)
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.