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

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The main differences between Perch and Orange roughy raw

  • Perch has more Vitamin B12, Manganese, Phosphorus, Vitamin B5, Copper, Zinc, Calcium, and Vitamin B6, however, Orange roughy raw has more Selenium.
  • Daily need coverage for Selenium from Orange roughy raw is 92% higher.
  • Orange roughy raw has 18 times less Manganese than Perch. Perch has 0.9mg of Manganese, while Orange roughy raw has 0.05mg.
  • Orange roughy raw is lower in Cholesterol.

Food types used in this article are Fish, perch, mixed species, cooked, dry heat 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.
Contains more Calcium +1033.3%
Contains more Iron +14.9%
Contains more Magnesium +123.5%
Contains more Phosphorus +140.2%
Contains more Potassium +106%
Contains more Zinc +521.7%
Contains more Copper +156%
Contains more Manganese +1700%
Contains more Selenium +314.3%
Equal in Sodium - 72
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 13% 46% 15% 10% 7% 25% 7% 364%
Contains more Calcium +1033.3%
Contains more Iron +14.9%
Contains more Magnesium +123.5%
Contains more Phosphorus +140.2%
Contains more Potassium +106%
Contains more Zinc +521.7%
Contains more Copper +156%
Contains more Manganese +1700%
Contains more Selenium +314.3%
Equal in Sodium - 72

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
7
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +158.1%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B5 +1605.9%
Contains more Vitamin B6 +169.2%
Contains more Vitamin B12 +478.9%
Contains more Vitamin A +118.8%
Contains more Folate +333.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 6% 20% 28% 36% 53% 33% 5% 275% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 24% 0% 0% 8% 11% 29% 4% 12% 20% 48% 0% 2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +158.1%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B5 +1605.9%
Contains more Vitamin B6 +169.2%
Contains more Vitamin B12 +478.9%
Contains more Vitamin A +118.8%
Contains more Folate +333.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +51.5%
Contains more Fats +68.6%
Contains more Other +916.9%
Equal in Water - 75.67
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 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 Protein +51.5%
Contains more Fats +68.6%
Contains more Other +916.9%
Equal in Water - 75.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +333%
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +22.6%
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
4% 66% 30%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.109 g
Contains more Polyunsaturated fat +333%
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +22.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Perch Orange roughy raw
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Perch Orange roughy raw Opinion
Protein 24.86g 16.41g Perch
Fats 1.18g 0.7g Perch
Calories 117kcal 76kcal Perch
Calcium 102mg 9mg Perch
Iron 1.16mg 1.01mg Perch
Magnesium 38mg 17mg Perch
Phosphorus 257mg 107mg Perch
Potassium 344mg 167mg Perch
Sodium 79mg 72mg Orange roughy raw
Zinc 1.43mg 0.23mg Perch
Copper 0.192mg 0.075mg Perch
Manganese 0.9mg 0.05mg Perch
Selenium 16.1µg 66.7µg Orange roughy raw
Vitamin A 32IU 70IU Orange roughy raw
Vitamin A RAE 10µg 21µg Orange roughy raw
Vitamin E 1.2mg Orange roughy raw
Vitamin C 1.7mg 0mg Perch
Vitamin B1 0.08mg 0.031mg Perch
Vitamin B2 0.12mg 0.045mg Perch
Vitamin B3 1.9mg 1.53mg Perch
Vitamin B5 0.87mg 0.051mg Perch
Vitamin B6 0.14mg 0.052mg Perch
Folate 6µg 26µg Orange roughy raw
Vitamin B12 2.2µg 0.38µg Perch
Vitamin K 0.7µg Orange roughy raw
Tryptophan 0.278mg 0.184mg Perch
Threonine 1.09mg 0.74mg Perch
Isoleucine 1.145mg 0.767mg Perch
Leucine 2.02mg 1.293mg Perch
Lysine 2.283mg 1.49mg Perch
Methionine 0.736mg 0.526mg Perch
Phenylalanine 0.97mg 0.626mg Perch
Valine 1.281mg 0.789mg Perch
Histidine 0.732mg 0.338mg Perch
Cholesterol 115mg 60mg Orange roughy raw
Saturated Fat 0.237g 0.015g Orange roughy raw
Omega-3 - DHA 0.223g 0.015g Perch
Omega-3 - EPA 0.101g 0.004g Perch
Omega-3 - DPA 0.036g 0.001g Perch
Monounsaturated Fat 0.195g 0.239g Orange roughy raw
Polyunsaturated fat 0.472g 0.109g Perch
Omega-6 - Eicosadienoic acid 0.037g Orange roughy raw
Omega-3 - ALA 0.003g Orange roughy raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Perch Orange roughy raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
35%
Perch
12%
Orange roughy raw
Minerals Daily Need Coverage Score
56%
Perch
52%
Orange roughy raw

Comparison summary

Which food is richer in minerals?
Perch
Perch is relatively richer in minerals
Which food is lower in Sugar?
Perch
Perch is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Orange roughy raw
Orange roughy raw contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Orange roughy raw
Orange roughy raw is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Orange roughy raw
Orange roughy raw is lower in Saturated Fat (difference - 0.222g)
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 vitamins?
?
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. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/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.