Orange roughy vs. Whiting — In-Depth Nutrition Comparison
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A recap on differences between orange roughy and whiting
- Orange roughy has more selenium, vitamin E, and iron; however, whiting is higher in vitamin B12, phosphorus, vitamin B6, potassium, and calcium.
- Whiting covers your daily vitamin B12 needs 89% more than orange roughy.
- Whiting contains 5 times less vitamin E than orange roughy. Orange roughy contains 1.87mg of vitamin E, while whiting contains 0.38mg.
Food varieties used in this article are Fish, roughy, orange, cooked, dry heat and Fish, whiting, mixed species, cooked, dry heat.
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.
| Contains more IronIron | +169% |
| Contains more CopperCopper | +87.5% |
| Contains less SodiumSodium | -47.7% |
| Contains more SeleniumSelenium | +114.8% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +463.6% |
| Contains more PotassiumPotassium | +139.8% |
| Contains more ZincZinc | +65.6% |
| Contains more PhosphorusPhosphorus | +179.4% |
| Contains more ManganeseManganese | +251.4% |
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 | +392.1% |
| Contains more Vitamin KVitamin K | +1000% |
| Contains more Vitamin AVitamin A | +58.3% |
| Contains more Vitamin B1Vitamin B1 | +51.1% |
| Contains more Vitamin B5Vitamin B5 | +346.4% |
| Contains more Vitamin B6Vitamin B6 | +168.7% |
| Contains more Vitamin B12Vitamin B12 | +453.2% |
| Contains more FolateFolate | +200% |
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:
23.48 g
Fats:
1.69 g
Carbs:
0 g
Water:
74.71 g
Other:
0.12 g
| Contains more OtherOther | +7808.3% |
| Contains more FatsFats | +87.8% |
| Contains more WaterWater | +11.6% |
~equal in
Protein
~23.48g
~equal in
Carbs
~0g
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
0.4 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
0.587 g
| Contains less Sat. FatSaturated fat | -91.5% |
| Contains more Poly. FatPolyunsaturated fat | +219% |
~equal in
Monounsaturated fat
~0.445g
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.47µg | 2.6µg | 89% |
| Selenium | 88.3µg | 41.1µg | 86% |
| Phosphorus | 102mg | 285mg | 26% |
| Choline | 83.3mg | 15% | |
| Vitamin E | 1.87mg | 0.38mg | 10% |
| Iron | 1.13mg | 0.42mg | 9% |
| Vitamin D | 1.8µg | 9% | |
| Vitamin B6 | 0.067mg | 0.18mg | 9% |
| Vitamin D | 73IU | 9% | |
| Potassium | 181mg | 434mg | 7% |
| Calcium | 11mg | 62mg | 5% |
| Copper | 0.075mg | 0.04mg | 4% |
| Manganese | 0.037mg | 0.13mg | 4% |
| Vitamin B5 | 0.056mg | 0.25mg | 4% |
| Sodium | 69mg | 132mg | 3% |
| Polyunsaturated fat | 0.184g | 0.587g | 3% |
| Folate | 5µg | 15µg | 3% |
| Zinc | 0.32mg | 0.53mg | 2% |
| Vitamin A | 24µg | 38µg | 2% |
| Magnesium | 18mg | 27mg | 2% |
| Saturated fat | 0.034g | 0.4g | 2% |
| Vitamin B1 | 0.045mg | 0.068mg | 2% |
| Protein | 22.64g | 23.48g | 2% |
| Calories | 105kcal | 116kcal | 1% |
| Vitamin K | 1.1µg | 0.1µg | 1% |
| Vitamin B3 | 1.82mg | 1.67mg | 1% |
| Cholesterol | 80mg | 84mg | 1% |
| Fats | 0.9g | 1.69g | 1% |
| Vitamin B2 | 0.063mg | 0.06mg | 0% |
| Monounsaturated fat | 0.439g | 0.445g | 0% |
| Tryptophan | 0.23mg | 0.263mg | 0% |
| Threonine | 1.03mg | 1.029mg | 0% |
| Isoleucine | 1.058mg | 1.082mg | 0% |
| Leucine | 1.797mg | 1.908mg | 0% |
| Lysine | 2.092mg | 2.156mg | 0% |
| Methionine | 0.728mg | 0.695mg | 0% |
| Phenylalanine | 0.869mg | 0.917mg | 0% |
| Valine | 1.083mg | 1.21mg | 0% |
| Histidine | 0.474mg | 0.691mg | 0% |
| Omega-3 - EPA | 0.006g | 0.283g | N/A |
| Omega-3 - DHA | 0.025g | 0.235g | N/A |
| Omega-3 - DPA | 0.001g | 0.017g | 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%
42%
Minerals Daily Need Coverage Score
65%
50%
Comparison summary
Which food is richer in minerals?
Whiting is relatively richer in minerals
Which food is richer in vitamins?
Whiting is relatively richer in vitamins
Which food is lower in Cholesterol?
Orange roughy is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Orange roughy contains less Sodium (difference - 63mg)
Which food is lower in Saturated fat?
Orange roughy is lower in Saturated fat (difference - 0.366g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
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 ($)