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  6. Orange roughy vs. Whitefish

Orange roughy vs. Whitefish — In-Depth Nutrition Comparison

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A recap on differences between orange roughy and whitefish

  • Orange roughy has more selenium and iron; however, whitefish is higher in phosphorus, vitamin B6, vitamin B12, vitamin B5, vitamin B3, vitamin B1, zinc, and vitamin B2.
  • Orange roughy covers your daily selenium needs 131% more than whitefish.
  • Whitefish contains 2 times less iron than orange roughy. Orange roughy contains 1.13mg of iron, while whitefish contains 0.47mg.

Food varieties used in this article are Fish, roughy, orange, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat.

Infographic

Orange roughy vs Whitefish 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 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more IronIron +140.4%
Contains more SeleniumSelenium +445.1%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +124.3%
Contains more CopperCopper +22.7%
Contains more ZincZinc +296.9%
Contains more PhosphorusPhosphorus +239.2%
Contains more ManganeseManganese +132.4%
~equal in Sodium ~65mg

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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +62.5%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B3Vitamin B3 +111.3%
Contains more Vitamin B5Vitamin B5 +1444.6%
Contains more Vitamin B6Vitamin B6 +416.4%
Contains more Vitamin B12Vitamin B12 +104.3%
Contains more FolateFolate +240%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Orange roughy Whitefish DV% diff.
Selenium 88.3µg 16.2µg 131%
Phosphorus 102mg 346mg 35%
Vitamin B6 0.067mg 0.346mg 21%
Vitamin B12 0.47µg 0.96µg 20%
Polyunsaturated fat 0.184g 2.755g 17%
Vitamin B5 0.056mg 0.865mg 16%
Vitamin B3 1.82mg 3.846mg 13%
Vitamin E 1.87mg 12%
Vitamin B1 0.045mg 0.171mg 11%
Fats 0.9g 7.51g 10%
Zinc 0.32mg 1.27mg 9%
Iron 1.13mg 0.47mg 8%
Potassium 181mg 406mg 7%
Vitamin B2 0.063mg 0.154mg 7%
Magnesium 18mg 42mg 6%
Saturated fat 0.034g 1.162g 5%
Monounsaturated fat 0.439g 2.559g 5%
Protein 22.64g 24.47g 4%
Folate 5µg 17µg 3%
Calories 105kcal 172kcal 3%
Manganese 0.037mg 0.086mg 2%
Vitamin A 24µg 39µg 2%
Copper 0.075mg 0.092mg 2%
Calcium 11mg 33mg 2%
Vitamin K 1.1µg 1%
Cholesterol 80mg 77mg 1%
Sodium 69mg 65mg 0%
Tryptophan 0.23mg 0.274mg 0%
Threonine 1.03mg 1.073mg 0%
Isoleucine 1.058mg 1.128mg 0%
Leucine 1.797mg 1.989mg 0%
Lysine 2.092mg 2.248mg 0%
Methionine 0.728mg 0.724mg 0%
Phenylalanine 0.869mg 0.955mg 0%
Valine 1.083mg 1.261mg 0%
Histidine 0.474mg 0.721mg 0%
Omega-3 - EPA 0.006g 0.406g N/A
Omega-3 - DHA 0.025g 1.206g N/A
Omega-3 - DPA 0.001g 0.209g N/A
Omega-6 - Eicosadienoic acid 0.069g 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
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more OtherOther +223.9%
Contains more FatsFats +734.4%
~equal in Protein ~24.47g
~equal in Carbs ~0g
~equal in Water ~65.09g

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
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +482.9%
Contains more Poly. FatPolyunsaturated fat +1397.3%

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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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.