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  6. Orange roughy vs. Wolffish

Orange roughy vs. Wolffish — In-Depth Nutrition Comparison

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What are the main differences between Orange roughy and Wolffish?

  • Orange roughy is richer in Selenium, and Iron, yet Wolffish is richer in Vitamin B12, Vitamin B6, Phosphorus, Vitamin B1, Vitamin B5, Vitamin A RAE, and Zinc.
  • Wolffish's daily need coverage for Vitamin B12 is 78% higher.
  • Orange roughy has 9 times more Iron than Wolffish. Orange roughy has 1.13mg of Iron, while Wolffish has 0.12mg.
  • Wolffish contains less Cholesterol.

We used Fish, roughy, orange, cooked, dry heat and Fish, wolffish, Atlantic, cooked, dry heat types in this comparison.

Infographic

Orange roughy vs Wolffish 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
6
:
4
Wolffish
Wolffish
Contains more Calcium +37.5%
Contains more Iron +841.7%
Contains less Sodium -36.7%
Contains more Copper +102.7%
Contains more Manganese +94.7%
Contains more Selenium +88.7%
Contains more Magnesium +111.1%
Contains more Phosphorus +151%
Contains more Potassium +112.7%
Contains more Zinc +212.5%
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Wolffish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 5% 28% 110% 34% 15% 28% 13% 3% 256%
Contains more Calcium +37.5%
Contains more Iron +841.7%
Contains less Sodium -36.7%
Contains more Copper +102.7%
Contains more Manganese +94.7%
Contains more Selenium +88.7%
Contains more Magnesium +111.1%
Contains more Phosphorus +151%
Contains more Potassium +112.7%
Contains more Zinc +212.5%

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
Wolffish
Wolffish
Contains more Vitamin A +441.3%
Contains more Vitamin B1 +362.2%
Contains more Vitamin B2 +54%
Contains more Vitamin B3 +42.7%
Contains more Vitamin B5 +1075%
Contains more Vitamin B6 +589.6%
Contains more Folate +20%
Contains more Vitamin B12 +400%
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%
Wolffish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 0% 0% 0% 53% 23% 49% 40% 107% 5% 294% 0%
Contains more Vitamin A +441.3%
Contains more Vitamin B1 +362.2%
Contains more Vitamin B2 +54%
Contains more Vitamin B3 +42.7%
Contains more Vitamin B5 +1075%
Contains more Vitamin B6 +589.6%
Contains more Folate +20%
Contains more Vitamin B12 +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange roughy
Orange roughy
2
:
2
Wolffish
Wolffish
Contains more Other +3414.8%
Contains more Fats +240%
Contains more Water +10.8%
Equal in Protein - 22.44
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Wolffish
22% 3% 74%
Protein: 22.44 g
Fats: 3.06 g
Carbs: 0 g
Water: 74.23 g
Other: 0.27 g
Contains more Other +3414.8%
Contains more Fats +240%
Contains more Water +10.8%
Equal in Protein - 22.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange roughy
Orange roughy
1
:
2
Wolffish
Wolffish
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +144.2%
Contains more Polyunsaturated fat +488.6%
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Wolffish
18% 41% 41%
Saturated Fat: 0.468 g
Monounsaturated Fat: 1.072 g
Polyunsaturated fat: 1.083 g
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +144.2%
Contains more Polyunsaturated fat +488.6%

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 Wolffish
Lower in Sugar ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Orange roughy Wolffish Opinion
Protein 22.64g 22.44g Orange roughy
Fats 0.9g 3.06g Wolffish
Calories 105kcal 123kcal Wolffish
Calcium 11mg 8mg Orange roughy
Iron 1.13mg 0.12mg Orange roughy
Magnesium 18mg 38mg Wolffish
Phosphorus 102mg 256mg Wolffish
Potassium 181mg 385mg Wolffish
Sodium 69mg 109mg Orange roughy
Zinc 0.32mg 1mg Wolffish
Copper 0.075mg 0.037mg Orange roughy
Manganese 0.037mg 0.019mg Orange roughy
Selenium 88.3µg 46.8µg Orange roughy
Vitamin A 80IU 433IU Wolffish
Vitamin A RAE 24µg 130µg Wolffish
Vitamin E 1.87mg Orange roughy
Vitamin B1 0.045mg 0.208mg Wolffish
Vitamin B2 0.063mg 0.097mg Wolffish
Vitamin B3 1.82mg 2.598mg Wolffish
Vitamin B5 0.056mg 0.658mg Wolffish
Vitamin B6 0.067mg 0.462mg Wolffish
Folate 5µg 6µg Wolffish
Vitamin B12 0.47µg 2.35µg Wolffish
Vitamin K 1.1µg Orange roughy
Tryptophan 0.23mg 0.251mg Wolffish
Threonine 1.03mg 0.984mg Orange roughy
Isoleucine 1.058mg 1.034mg Orange roughy
Leucine 1.797mg 1.824mg Wolffish
Lysine 2.092mg 2.061mg Orange roughy
Methionine 0.728mg 0.664mg Orange roughy
Phenylalanine 0.869mg 0.876mg Wolffish
Valine 1.083mg 1.156mg Wolffish
Histidine 0.474mg 0.661mg Wolffish
Cholesterol 80mg 59mg Wolffish
Saturated Fat 0.034g 0.468g Orange roughy
Omega-3 - DHA 0.025g 0.405g Wolffish
Omega-3 - EPA 0.006g 0.393g Wolffish
Omega-3 - DPA 0.001g 0.055g Wolffish
Monounsaturated Fat 0.439g 1.072g Wolffish
Polyunsaturated fat 0.184g 1.083g Wolffish
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 Wolffish
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
49%
Wolffish
Minerals Daily Need Coverage Score
65%
Orange roughy
49%
Wolffish

Comparison summary

Which food is lower in Sugar?
Wolffish
Wolffish is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Wolffish
Wolffish is lower in Cholesterol (difference - 21mg)
Which food is richer in vitamins?
Wolffish
Wolffish is relatively richer in vitamins
Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.434g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wolffish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174247/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.