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  6. Orange roughy vs. Swordfish

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 of 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

Orange roughy vs Swordfish 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
:
4
Swordfish
Swordfish
Contains more Calcium +83.3%
Contains more Iron +151.1%
Contains less Sodium -28.9%
Contains more Copper +63%
Contains more Manganese +184.6%
Contains more Selenium +28.9%
Contains more Magnesium +94.4%
Contains more Phosphorus +198%
Contains more Potassium +175.7%
Contains more Zinc +143.8%
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +83.3%
Contains more Iron +151.1%
Contains less Sodium -28.9%
Contains more Copper +63%
Contains more Manganese +184.6%
Contains more Selenium +28.9%
Contains more Magnesium +94.4%
Contains more Phosphorus +198%
Contains more Potassium +175.7%
Contains more Zinc +143.8%

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
2
:
8
Swordfish
Swordfish
Contains more Folate +150%
Contains more Vitamin K +1000%
Contains more Vitamin A +61.3%
Contains more Vitamin E +28.9%
Contains more Vitamin B1 +97.8%
Contains more Vitamin B3 +408.5%
Contains more Vitamin B5 +644.6%
Contains more Vitamin B6 +817.9%
Contains more Vitamin B12 +244.7%
Equal in Vitamin B2 - 0.063
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%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Folate +150%
Contains more Vitamin K +1000%
Contains more Vitamin A +61.3%
Contains more Vitamin E +28.9%
Contains more Vitamin B1 +97.8%
Contains more Vitamin B3 +408.5%
Contains more Vitamin B5 +644.6%
Contains more Vitamin B6 +817.9%
Contains more Vitamin B12 +244.7%
Equal in Vitamin B2 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
1
:
3
Swordfish
Swordfish
Contains more Other +2536.1%
Contains more Fats +781.1%
Equal in Protein - 23.45
Equal in Water - 68.26
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Other +2536.1%
Contains more Fats +781.1%
Equal in Protein - 23.45
Equal in Water - 68.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange roughy
Orange roughy
1
:
2
Swordfish
Swordfish
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +707.3%
Contains more Polyunsaturated fat +643.5%
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +707.3%
Contains more Polyunsaturated 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.
Orange roughy Swordfish
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat 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 Swordfish Opinion
Protein 22.64g 23.45g Swordfish
Fats 0.9g 7.93g Swordfish
Calories 105kcal 172kcal Swordfish
Calcium 11mg 6mg Orange roughy
Iron 1.13mg 0.45mg Orange roughy
Magnesium 18mg 35mg Swordfish
Phosphorus 102mg 304mg Swordfish
Potassium 181mg 499mg Swordfish
Sodium 69mg 97mg Orange roughy
Zinc 0.32mg 0.78mg Swordfish
Copper 0.075mg 0.046mg Orange roughy
Manganese 0.037mg 0.013mg Orange roughy
Selenium 88.3µg 68.5µg Orange roughy
Vitamin A 80IU 129IU Swordfish
Vitamin A RAE 24µg 43µg Swordfish
Vitamin E 1.87mg 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin B1 0.045mg 0.089mg Swordfish
Vitamin B2 0.063mg 0.063mg
Vitamin B3 1.82mg 9.254mg Swordfish
Vitamin B5 0.056mg 0.417mg Swordfish
Vitamin B6 0.067mg 0.615mg Swordfish
Folate 5µg 2µg Orange roughy
Vitamin B12 0.47µg 1.62µg Swordfish
Vitamin K 1.1µg 0.1µg Orange roughy
Tryptophan 0.23mg 0.265mg Swordfish
Threonine 1.03mg 1.035mg Swordfish
Isoleucine 1.058mg 1.088mg Swordfish
Leucine 1.797mg 1.919mg Swordfish
Lysine 2.092mg 2.168mg Swordfish
Methionine 0.728mg 0.699mg Orange roughy
Phenylalanine 0.869mg 0.922mg Swordfish
Valine 1.083mg 1.216mg Swordfish
Histidine 0.474mg 0.695mg Swordfish
Cholesterol 80mg 78mg Swordfish
Trans Fat 0.056g Orange roughy
Saturated Fat 0.034g 1.911g Orange roughy
Omega-3 - DHA 0.025g 0.772g Swordfish
Omega-3 - EPA 0.006g 0.127g Swordfish
Omega-3 - DPA 0.001g 0.168g Swordfish
Monounsaturated Fat 0.439g 3.544g Swordfish
Polyunsaturated fat 0.184g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.069g 0.022g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange roughy Swordfish
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
95%
Swordfish
Minerals Daily Need Coverage Score
65%
Orange roughy
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 2mg)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Orange roughy
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.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.