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  6. Orange roughy vs. Tilapia

Orange roughy vs. Tilapia — In-Depth Nutrition Comparison

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The main differences between orange roughy and tilapia

  • Orange roughy has more selenium, vitamin E, and iron; however, tilapia has more vitamin B12, vitamin B3, phosphorus, vitamin B5, and potassium.
  • Daily need coverage for selenium for orange roughy is 62% higher.
  • Tilapia has 2 times less vitamin E than orange roughy. Orange roughy has 1.87mg of vitamin E, while tilapia has 0.79mg.
  • Tilapia is lower in cholesterol.

Food types used in this article are Fish, roughy, orange, cooked, dry heat and Fish, tilapia, cooked, dry heat.

Infographic

Orange roughy vs Tilapia 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 24% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
Contains more IronIron +63.8%
Contains more SeleniumSelenium +62.3%
Contains more MagnesiumMagnesium +88.9%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +109.9%
Contains more ZincZinc +28.1%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -18.8%
~equal in Copper ~0.075mg
~equal in Manganese ~0.037mg

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% 0% 16% 56% 23% 17% 89% 40% 28% 233% 2.3% 4.5% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +136.7%
Contains more Vitamin KVitamin K +22.2%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B2Vitamin B2 +15.9%
Contains more Vitamin B3Vitamin B3 +160.7%
Contains more Vitamin B5Vitamin B5 +1085.7%
Contains more Vitamin B6Vitamin B6 +83.6%
Contains more Vitamin B12Vitamin B12 +295.7%
Contains more FolateFolate +20%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Orange roughy Tilapia DV% diff.
Selenium 88.3µg 54.4µg 62%
Vitamin B12 0.47µg 1.86µg 58%
Vitamin D 150IU 19%
Vitamin D 3.7µg 19%
Vitamin B3 1.82mg 4.745mg 18%
Phosphorus 102mg 204mg 15%
Vitamin B5 0.056mg 0.664mg 12%
Choline 51.3mg 9%
Cholesterol 80mg 57mg 8%
Vitamin E 1.87mg 0.79mg 7%
Protein 22.64g 26.15g 7%
Potassium 181mg 380mg 6%
Iron 1.13mg 0.69mg 6%
Vitamin B1 0.045mg 0.093mg 4%
Vitamin B6 0.067mg 0.123mg 4%
Magnesium 18mg 34mg 4%
Saturated fat 0.034g 0.94g 4%
Vitamin A 24µg 0µg 3%
Polyunsaturated fat 0.184g 0.6g 3%
Fats 0.9g 2.65g 3%
Monounsaturated fat 0.439g 0.955g 1%
Calories 105kcal 128kcal 1%
Vitamin B2 0.063mg 0.073mg 1%
Sodium 69mg 56mg 1%
Zinc 0.32mg 0.41mg 1%
Calcium 11mg 14mg 0%
Copper 0.075mg 0.075mg 0%
Manganese 0.037mg 0.037mg 0%
Vitamin K 1.1µg 0.9µg 0%
Folate 5µg 6µg 0%
Tryptophan 0.23mg 0.265mg 0%
Threonine 1.03mg 1.156mg 0%
Isoleucine 1.058mg 1.22mg 0%
Leucine 1.797mg 2.04mg 0%
Lysine 2.092mg 2.315mg 0%
Methionine 0.728mg 0.766mg 0%
Phenylalanine 0.869mg 1.05mg 0%
Valine 1.083mg 1.28mg 0%
Histidine 0.474mg 0.585mg 0%
Omega-3 - EPA 0.006g 0.005g N/A
Omega-3 - DHA 0.025g 0.13g N/A
Omega-3 - ALA 0g 0.045g N/A
Omega-3 - DPA 0.001g 0.06g N/A
Omega-6 - Eicosadienoic acid 0.069g 0.015g 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% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more OtherOther +-2533.3%
Contains more ProteinProtein +15.5%
Contains more FatsFats +194.4%
~equal in Carbs ~0g
~equal in Water ~71.59g

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
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +117.5%
Contains more Poly. FatPolyunsaturated fat +226.1%

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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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.