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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 from 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.
Orange roughy
Orange roughy
2
:
6
Tilapia
Tilapia
Contains more Iron +63.8%
Contains more Selenium +62.3%
Contains more Calcium +27.3%
Contains more Magnesium +88.9%
Contains more Phosphorus +100%
Contains more Potassium +109.9%
Contains less Sodium -18.8%
Contains more Zinc +28.1%
Equal in Copper - 0.075
Equal in Manganese - 0.037
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Contains more Iron +63.8%
Contains more Selenium +62.3%
Contains more Calcium +27.3%
Contains more Magnesium +88.9%
Contains more Phosphorus +100%
Contains more Potassium +109.9%
Contains less Sodium -18.8%
Contains more Zinc +28.1%
Equal in Copper - 0.075
Equal in Manganese - 0.037

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
3
:
8
Tilapia
Tilapia
Contains more Vitamin A +∞%
Contains more Vitamin E +136.7%
Contains more Vitamin K +22.2%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B2 +15.9%
Contains more Vitamin B3 +160.7%
Contains more Vitamin B5 +1085.7%
Contains more Vitamin B6 +83.6%
Contains more Folate +20%
Contains more Vitamin B12 +295.7%
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%
Tilapia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +136.7%
Contains more Vitamin K +22.2%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B2 +15.9%
Contains more Vitamin B3 +160.7%
Contains more Vitamin B5 +1085.7%
Contains more Vitamin B6 +83.6%
Contains more Folate +20%
Contains more Vitamin B12 +295.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
1
:
3
Tilapia
Tilapia
Contains more Protein +15.5%
Contains more Fats +194.4%
Equal in Water - 71.59
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more Protein +15.5%
Contains more Fats +194.4%
Equal in Water - 71.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange roughy
Orange roughy
1
:
2
Tilapia
Tilapia
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +117.5%
Contains more Polyunsaturated fat +226.1%
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +117.5%
Contains more Polyunsaturated fat +226.1%

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 Tilapia
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins 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 Tilapia Opinion
Protein 22.64g 26.15g Tilapia
Fats 0.9g 2.65g Tilapia
Calories 105kcal 128kcal Tilapia
Calcium 11mg 14mg Tilapia
Iron 1.13mg 0.69mg Orange roughy
Magnesium 18mg 34mg Tilapia
Phosphorus 102mg 204mg Tilapia
Potassium 181mg 380mg Tilapia
Sodium 69mg 56mg Tilapia
Zinc 0.32mg 0.41mg Tilapia
Copper 0.075mg 0.075mg
Manganese 0.037mg 0.037mg
Selenium 88.3µg 54.4µg Orange roughy
Vitamin A 80IU 0IU Orange roughy
Vitamin A RAE 24µg 0µg Orange roughy
Vitamin E 1.87mg 0.79mg Orange roughy
Vitamin D 150IU Tilapia
Vitamin D 3.7µg Tilapia
Vitamin B1 0.045mg 0.093mg Tilapia
Vitamin B2 0.063mg 0.073mg Tilapia
Vitamin B3 1.82mg 4.745mg Tilapia
Vitamin B5 0.056mg 0.664mg Tilapia
Vitamin B6 0.067mg 0.123mg Tilapia
Folate 5µg 6µg Tilapia
Vitamin B12 0.47µg 1.86µg Tilapia
Vitamin K 1.1µg 0.9µg Orange roughy
Tryptophan 0.23mg 0.265mg Tilapia
Threonine 1.03mg 1.156mg Tilapia
Isoleucine 1.058mg 1.22mg Tilapia
Leucine 1.797mg 2.04mg Tilapia
Lysine 2.092mg 2.315mg Tilapia
Methionine 0.728mg 0.766mg Tilapia
Phenylalanine 0.869mg 1.05mg Tilapia
Valine 1.083mg 1.28mg Tilapia
Histidine 0.474mg 0.585mg Tilapia
Cholesterol 80mg 57mg Tilapia
Saturated Fat 0.034g 0.94g Orange roughy
Omega-3 - DHA 0.025g 0.13g Tilapia
Omega-3 - EPA 0.006g 0.005g Orange roughy
Omega-3 - DPA 0.001g 0.06g Tilapia
Monounsaturated Fat 0.439g 0.955g Tilapia
Polyunsaturated fat 0.184g 0.6g Tilapia
Omega-6 - Eicosadienoic acid 0.069g 0.015g Orange roughy
Omega-3 - ALA 0g 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange roughy Tilapia
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
47%
Tilapia
Minerals Daily Need Coverage Score
65%
Orange roughy
52%
Tilapia

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 13mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 23mg)
Which food is richer in vitamins?
Tilapia
Tilapia is relatively richer in vitamins
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.906g)
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. 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.