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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.64 g
Fats:
0.9 g
Carbs:
0 g
Water:
66.97 g
Other:
9.49 g
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
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.439 g
Polyunsaturated fat:
Poly. Fat
0.184 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
15%
33%
Minerals Daily Need Coverage Score
65%
41%
Comparison summary
Which food is lower in Cholesterol?
Whitefish is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Whitefish is relatively richer in minerals
Which food is richer in vitamins?
Whitefish is relatively richer in vitamins
Which food is lower in Saturated fat?
Orange roughy is lower in Saturated fat (difference - 1.128g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)