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  6. Perch vs. Orange roughy raw

Perch vs. Orange roughy raw — In-Depth Nutrition Comparison

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Summary of differences between perch and orange roughy raw

  • Perch has more vitamin B12, manganese, vitamin B5, phosphorus, copper, zinc, and calcium, while orange roughy raw has more selenium and vitamin E.
  • Orange roughy raw covers your daily need for selenium, 98% more than perch.
  • Perch contains 15 times more vitamin B5 than orange roughy raw. While perch contains 0.75mg of vitamin B5, orange roughy raw contains only 0.051mg.
  • The amount of cholesterol in orange roughy raw is lower.

These are the specific foods used in this comparison Fish, perch, mixed species, raw and Fish, roughy, orange, raw.

Infographic

Perch vs Orange roughy raw 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.
Perch
Perch
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 24% 24% 34% 50% 30% 86% 8.1% 91% 69%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 2.7% 15% 38% 25% 6.3% 46% 9.4% 6.5% 364%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +788.9%
Contains more PotassiumPotassium +61.1%
Contains more CopperCopper +100%
Contains more ZincZinc +382.6%
Contains more PhosphorusPhosphorus +86.9%
Contains less SodiumSodium -13.9%
Contains more ManganeseManganese +1300%
Contains more IronIron +12.2%
Contains more SeleniumSelenium +429.4%

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.
Perch
Perch
8
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 5.7% 3% 4% 45% 18% 23% 29% 45% 28% 238% 0.25% 3.8% 35%
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% 7% 24% 0% 7.8% 10% 29% 3.1% 12% 48% 1.8% 20% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +125.8%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B5Vitamin B5 +1370.6%
Contains more Vitamin B6Vitamin B6 +130.8%
Contains more Vitamin B12Vitamin B12 +400%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +420%
~equal in Vitamin B3 ~1.53mg

All nutrients comparison - raw data values

Nutrient Perch Orange roughy raw DV% diff.
Selenium 12.6µg 66.7µg 98%
Vitamin B12 1.9µg 0.38µg 63%
Manganese 0.7mg 0.05mg 28%
Vitamin D 3µg 15%
Vitamin D 118IU 15%
Vitamin B5 0.75mg 0.051mg 14%
Phosphorus 200mg 107mg 13%
Choline 65mg 12%
Cholesterol 90mg 60mg 10%
Copper 0.15mg 0.075mg 8%
Zinc 1.11mg 0.23mg 8%
Calcium 80mg 9mg 7%
Vitamin E 0.2mg 1.2mg 7%
Protein 19.39g 16.41g 6%
Folate 5µg 26µg 5%
Vitamin B6 0.12mg 0.052mg 5%
Vitamin B2 0.1mg 0.045mg 4%
Magnesium 30mg 17mg 3%
Potassium 269mg 167mg 3%
Vitamin B1 0.07mg 0.031mg 3%
Vitamin C 1.7mg 0mg 2%
Polyunsaturated fat 0.368g 0.109g 2%
Saturated fat 0.185g 0.015g 1%
Vitamin K 0.1µg 0.7µg 1%
Calories 91kcal 76kcal 1%
Vitamin A 9µg 21µg 1%
Iron 0.9mg 1.01mg 1%
Fats 0.92g 0.7g 0%
Sodium 62mg 72mg 0%
Vitamin B3 1.52mg 1.53mg 0%
Monounsaturated fat 0.152g 0.239g 0%
Tryptophan 0.217mg 0.184mg 0%
Threonine 0.85mg 0.74mg 0%
Isoleucine 0.893mg 0.767mg 0%
Leucine 1.576mg 1.293mg 0%
Lysine 1.781mg 1.49mg 0%
Methionine 0.574mg 0.526mg 0%
Phenylalanine 0.757mg 0.626mg 0%
Valine 0.999mg 0.789mg 0%
Histidine 0.571mg 0.338mg 0%
Omega-3 - EPA 0.079g 0.004g N/A
Omega-3 - DHA 0.174g 0.015g N/A
Omega-3 - ALA 0.003g N/A
Omega-3 - DPA 0.028g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.037g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
Perch
3
19% 79%
Protein: 19.39 g
Fats: 0.92 g
Carbs: 0 g
Water: 79.13 g
Other: 0.56 g
16% 76% 7%
Protein: 16.41 g
Fats: 0.7 g
Carbs: 0 g
Water: 75.67 g
Other: 7.22 g
Contains more ProteinProtein +18.2%
Contains more FatsFats +31.4%
Contains more OtherOther +1189.3%
~equal in Carbs ~0g
~equal in Water ~75.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
Perch
1
26% 22% 52%
Saturated fat: Sat. Fat 0.185 g
Monounsaturated fat: Mono. Fat 0.152 g
Polyunsaturated fat: Poly. Fat 0.368 g
4% 66% 30%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Poly. FatPolyunsaturated fat +237.6%
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +57.2%

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. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173678/nutrients
  2. Orange roughy raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175133/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.