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  6. Rockfish vs. Orange roughy raw

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

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Summary of differences between rockfish and orange roughy raw

  • Rockfish has more vitamin B12, phosphorus, vitamin B6, vitamin B2, potassium, vitamin B5, and vitamin B3, while orange roughy raw has more iron, selenium, and vitamin E.
  • Rockfish covers your daily need for vitamin B12, 42% more than orange roughy raw.
  • Rockfish contains 7 times more vitamin B5 than orange roughy raw. While rockfish contains 0.333mg of vitamin B5, orange roughy raw contains only 0.051mg.

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

Infographic

Rockfish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 4.2% 34% 11% 11% 9.8% 88% 9.7% 1.4% 344%
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 +58.8%
Contains more CalciumCalcium +55.6%
Contains more PotassiumPotassium +131.1%
Contains more ZincZinc +56.5%
Contains more PhosphorusPhosphorus +91.6%
Contains more IronIron +236.7%
Contains more CopperCopper +120.6%
Contains more ManganeseManganese +354.5%
~equal in Sodium ~72mg
~equal in Selenium ~66.7µg

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.
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% 1.3% 7.2% 57% 5.8% 43% 45% 20% 48% 174% 0% 6.8% 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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +315.6%
Contains more Vitamin B3Vitamin B3 +56.4%
Contains more Vitamin B5Vitamin B5 +552.9%
Contains more Vitamin B6Vitamin B6 +303.8%
Contains more Vitamin B12Vitamin B12 +265.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +425%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +34.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +188.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 79%
Protein: 18.36 g
Fats: 1.34 g
Carbs: 0 g
Water: 79.08 g
Other: 1.22 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 +11.9%
Contains more FatsFats +91.4%
Contains more OtherOther +491.8%
~equal in Carbs ~0g
~equal in Water ~75.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 34% 35%
Saturated fat: Sat. Fat 0.347 g
Monounsaturated fat: Mono. Fat 0.385 g
Polyunsaturated fat: Poly. Fat 0.401 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 Mono. FatMonounsaturated fat +61.1%
Contains more Poly. FatPolyunsaturated fat +267.9%
Contains less Sat. FatSaturated fat -95.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rockfish Orange roughy raw DV% diff.
Vitamin B12 1.39µg 0.38µg 42%
Vitamin D 3.8µg 19%
Vitamin D 151IU 19%
Phosphorus 205mg 107mg 14%
Choline 65mg 12%
Vitamin B6 0.21mg 0.052mg 12%
Vitamin B2 0.187mg 0.045mg 11%
Iron 0.3mg 1.01mg 9%
Selenium 63µg 66.7µg 7%
Vitamin E 0.36mg 1.2mg 6%
Vitamin B5 0.333mg 0.051mg 6%
Potassium 386mg 167mg 6%
Copper 0.034mg 0.075mg 5%
Vitamin B3 2.393mg 1.53mg 5%
Folate 9µg 26µg 4%
Protein 18.36g 16.41g 4%
Cholesterol 50mg 60mg 3%
Saturated fat 0.347g 0.015g 2%
Manganese 0.011mg 0.05mg 2%
Polyunsaturated fat 0.401g 0.109g 2%
Vitamin A 4µg 21µg 2%
Magnesium 27mg 17mg 2%
Calories 90kcal 76kcal 1%
Vitamin K 0µg 0.7µg 1%
Vitamin B1 0.023mg 0.031mg 1%
Zinc 0.36mg 0.23mg 1%
Calcium 14mg 9mg 1%
Fats 1.34g 0.7g 1%
Sodium 74mg 72mg 0%
Trans fat 0.02g N/A
Monounsaturated fat 0.385g 0.239g 0%
Tryptophan 0.245mg 0.184mg 0%
Threonine 0.838mg 0.74mg 0%
Isoleucine 0.876mg 0.767mg 0%
Leucine 1.516mg 1.293mg 0%
Lysine 1.808mg 1.49mg 0%
Methionine 0.584mg 0.526mg 0%
Phenylalanine 0.772mg 0.626mg 0%
Valine 0.913mg 0.789mg 0%
Histidine 0.414mg 0.338mg 0%
Omega-3 - EPA 0.089g 0.004g N/A
Omega-3 - DHA 0.197g 0.015g N/A
Omega-3 - ALA 0.011g 0.003g N/A
Omega-3 - DPA 0.023g 0.001g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.004g 0.037g N/A
Omega-6 - Linoleic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish Orange roughy raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
34%
Rockfish
12%
Orange roughy raw
Minerals Daily Need Coverage Score
53%
Rockfish
52%
Orange roughy raw

Comparison summary

Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Orange roughy raw
Orange roughy raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Orange roughy raw
Orange roughy raw is lower in Saturated fat (difference - 0.332g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.
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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173684/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.