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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.
Orange roughy
Orange roughy
2
:
8
Whitefish
Whitefish
Contains more Iron +140.4%
Contains more Selenium +445.1%
Contains more Calcium +200%
Contains more Magnesium +133.3%
Contains more Phosphorus +239.2%
Contains more Potassium +124.3%
Contains more Zinc +296.9%
Contains more Copper +22.7%
Contains more Manganese +132.4%
Equal in Sodium - 65
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Whitefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 18% 30% 149% 36% 9% 35% 31% 12% 89%
Contains more Iron +140.4%
Contains more Selenium +445.1%
Contains more Calcium +200%
Contains more Magnesium +133.3%
Contains more Phosphorus +239.2%
Contains more Potassium +124.3%
Contains more Zinc +296.9%
Contains more Copper +22.7%
Contains more Manganese +132.4%
Equal in Sodium - 65

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
2
:
8
Whitefish
Whitefish
Contains more Vitamin A +63.8%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B3 +111.3%
Contains more Vitamin B5 +1444.6%
Contains more Vitamin B6 +416.4%
Contains more Folate +240%
Contains more Vitamin B12 +104.3%
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%
Whitefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 43% 36% 73% 52% 80% 13% 120% 0%
Contains more Vitamin A +63.8%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B3 +111.3%
Contains more Vitamin B5 +1444.6%
Contains more Vitamin B6 +416.4%
Contains more Folate +240%
Contains more Vitamin B12 +104.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
2
:
2
Whitefish
Whitefish
Contains more Other +223.9%
Contains more Fats +734.4%
Equal in Protein - 24.47
Equal in Water - 65.09
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Whitefish
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 Other +223.9%
Contains more Fats +734.4%
Equal in Protein - 24.47
Equal in Water - 65.09

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange roughy
Orange roughy
1
:
2
Whitefish
Whitefish
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +482.9%
Contains more Polyunsaturated fat +1397.3%
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Whitefish
18% 40% 43%
Saturated Fat: 1.162 g
Monounsaturated Fat: 2.559 g
Polyunsaturated fat: 2.755 g
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +482.9%
Contains more Polyunsaturated 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.
Orange roughy Whitefish
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Orange roughy Whitefish Opinion
Protein 22.64g 24.47g Whitefish
Fats 0.9g 7.51g Whitefish
Calories 105kcal 172kcal Whitefish
Calcium 11mg 33mg Whitefish
Iron 1.13mg 0.47mg Orange roughy
Magnesium 18mg 42mg Whitefish
Phosphorus 102mg 346mg Whitefish
Potassium 181mg 406mg Whitefish
Sodium 69mg 65mg Whitefish
Zinc 0.32mg 1.27mg Whitefish
Copper 0.075mg 0.092mg Whitefish
Manganese 0.037mg 0.086mg Whitefish
Selenium 88.3µg 16.2µg Orange roughy
Vitamin A 80IU 131IU Whitefish
Vitamin A RAE 24µg 39µg Whitefish
Vitamin E 1.87mg Orange roughy
Vitamin B1 0.045mg 0.171mg Whitefish
Vitamin B2 0.063mg 0.154mg Whitefish
Vitamin B3 1.82mg 3.846mg Whitefish
Vitamin B5 0.056mg 0.865mg Whitefish
Vitamin B6 0.067mg 0.346mg Whitefish
Folate 5µg 17µg Whitefish
Vitamin B12 0.47µg 0.96µg Whitefish
Vitamin K 1.1µg Orange roughy
Tryptophan 0.23mg 0.274mg Whitefish
Threonine 1.03mg 1.073mg Whitefish
Isoleucine 1.058mg 1.128mg Whitefish
Leucine 1.797mg 1.989mg Whitefish
Lysine 2.092mg 2.248mg Whitefish
Methionine 0.728mg 0.724mg Orange roughy
Phenylalanine 0.869mg 0.955mg Whitefish
Valine 1.083mg 1.261mg Whitefish
Histidine 0.474mg 0.721mg Whitefish
Cholesterol 80mg 77mg Whitefish
Saturated Fat 0.034g 1.162g Orange roughy
Omega-3 - DHA 0.025g 1.206g Whitefish
Omega-3 - EPA 0.006g 0.406g Whitefish
Omega-3 - DPA 0.001g 0.209g Whitefish
Monounsaturated Fat 0.439g 2.559g Whitefish
Polyunsaturated fat 0.184g 2.755g Whitefish
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange roughy Whitefish
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
35%
Whitefish
Minerals Daily Need Coverage Score
65%
Orange roughy
41%
Whitefish

Comparison summary

Which food is lower in Sugar?
Whitefish
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish
Whitefish contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Whitefish
Whitefish is lower in Cholesterol (difference - 3mg)
Which food is richer in minerals?
Whitefish
Whitefish is relatively richer in minerals
Which food is richer in vitamins?
Whitefish
Whitefish is relatively richer in vitamins
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 1.128g)
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 ($)

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.