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Orange roughy vs. Trout — In-Depth Nutrition Comparison

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Summary of differences between orange roughy and trout

  • Orange roughy has more selenium and iron, while trout has more vitamin B12, vitamin B5, vitamin B3, vitamin B6, phosphorus, vitamin B1, and potassium.
  • Trout covers your daily need for vitamin B12, 152% more than orange roughy.
  • Orange roughy contains 3 times more selenium than trout. While orange roughy contains 88.3µg of selenium, trout contains only 28.1µg.
  • 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, trout, rainbow, farmed, cooked, dry heat.

Infographic

Orange roughy vs Trout 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.
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%
Trout
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 9% 40% 14% 18% 15% 116% 8% 1.7% 153%
Contains more IronIron +213.9%
Contains more CopperCopper +36.4%
Contains more ManganeseManganese +184.6%
Contains more SeleniumSelenium +214.2%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +148.6%
Contains more ZincZinc +68.8%
Contains more PhosphorusPhosphorus +164.7%
Contains less SodiumSodium -11.6%

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%
Trout
12
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 9.7% 33% 56% 285% 36% 25% 125% 119% 89% 514% 0.25% 9% 42%
Contains more Vitamin KVitamin K +1000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +316.7%
Contains more Vitamin EVitamin E +49.2%
Contains more Vitamin B1Vitamin B1 +217.8%
Contains more Vitamin B2Vitamin B2 +69.8%
Contains more Vitamin B3Vitamin B3 +265.2%
Contains more Vitamin B5Vitamin B5 +3453.6%
Contains more Vitamin B6Vitamin B6 +476.1%
Contains more Vitamin B12Vitamin B12 +774.5%
Contains more FolateFolate +140%

All nutrients comparison - raw data values

Nutrient Orange roughy Trout DV% diff.
Vitamin B12 0.47µg 4.11µg 152%
Selenium 88.3µg 28.1µg 109%
Vitamin D 759IU 95%
Vitamin D 19µg 95%
Vitamin B5 0.056mg 1.99mg 39%
Vitamin B3 1.82mg 6.646mg 30%
Vitamin B6 0.067mg 0.386mg 25%
Phosphorus 102mg 270mg 24%
Choline 77.6mg 14%
Polyunsaturated fat 0.184g 1.799g 11%
Fats 0.9g 7.38g 10%
Iron 1.13mg 0.36mg 10%
Potassium 181mg 450mg 8%
Vitamin B1 0.045mg 0.143mg 8%
Vitamin A 24µg 100µg 8%
Saturated fat 0.034g 1.651g 7%
Vitamin E 1.87mg 2.79mg 6%
Monounsaturated fat 0.439g 2.363g 5%
Vitamin B2 0.063mg 0.107mg 3%
Calories 105kcal 168kcal 3%
Cholesterol 80mg 70mg 3%
Magnesium 18mg 30mg 3%
Vitamin C 0mg 2.9mg 3%
Protein 22.64g 23.8g 2%
Zinc 0.32mg 0.54mg 2%
Copper 0.075mg 0.055mg 2%
Folate 5µg 12µg 2%
Calcium 11mg 30mg 2%
Manganese 0.037mg 0.013mg 1%
Vitamin K 1.1µg 0.1µg 1%
Sodium 69mg 61mg 0%
Trans fat 0.056g N/A
Tryptophan 0.23mg 0.279mg 0%
Threonine 1.03mg 1.092mg 0%
Isoleucine 1.058mg 1.148mg 0%
Leucine 1.797mg 2.025mg 0%
Lysine 2.092mg 2.287mg 0%
Methionine 0.728mg 0.738mg 0%
Phenylalanine 0.869mg 0.973mg 0%
Valine 1.083mg 1.283mg 0%
Histidine 0.474mg 0.733mg 0%
Omega-3 - EPA 0.006g 0.259g N/A
Omega-3 - DHA 0.025g 0.616g N/A
Omega-3 - DPA 0.001g 0.109g N/A
Omega-6 - Eicosadienoic acid 0.069g 0.047g 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
Trout
3
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Contains more OtherOther +9390%
Contains more FatsFats +720%
~equal in Protein ~23.8g
~equal in Carbs ~0g
~equal in Water ~68.72g

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
Trout
2
28% 41% 31%
Saturated fat: Sat. Fat 1.651 g
Monounsaturated fat: Mono. Fat 2.363 g
Polyunsaturated fat: Poly. Fat 1.799 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +438.3%
Contains more Poly. FatPolyunsaturated fat +877.7%

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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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.