Rockfish vs. Orange roughy — In-Depth Nutrition Comparison

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Summary of differences between rockfish and orange roughy

Rockfish has more vitamin B12, phosphorus, vitamin B6, vitamin B2, potassium, vitamin B5, and vitamin B3, while orange roughy has more selenium, iron, and vitamin E.
Rockfish covers your daily need for vitamin B12 47% more than orange roughy.
Rockfish contains 7 times more vitamin B5 than orange roughy. While rockfish contains 0.404mg of vitamin B5, orange roughy contains only 0.056mg.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rockfish

Orange roughy

Contains more MagnesiumMagnesium	+83.3%
Contains more CalciumCalcium	+54.5%
Contains more PotassiumPotassium	+158%
Contains more ZincZinc	+34.4%
Contains more PhosphorusPhosphorus	+143.1%

Contains more IronIron	+213.9%
Contains more CopperCopper	+82.9%
Contains less SodiumSodium	-22.5%
Contains more ManganeseManganese	+184.6%
Contains more SeleniumSelenium	+15.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rockfish

Orange roughy

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+258.7%
Contains more Vitamin B3Vitamin B3	+59.2%
Contains more Vitamin B5Vitamin B5	+621.4%
Contains more Vitamin B6Vitamin B6	+259.7%
Contains more Vitamin B12Vitamin B12	+238.3%
Contains more FolateFolate	+100%

Contains more Vitamin AVitamin A	+380%
Contains more Vitamin EVitamin E	+325%
Contains more Vitamin B1Vitamin B1	+66.7%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.59µg	0.47µg	47%
Vitamin D*	183 IU		23%
Vitamin D	4.6µg		23%
Selenium	76.2µg	88.3µg	22%
Phosphorus	248mg	102mg	21%
Choline	78.7mg		14%
Vitamin B2	0.226mg	0.063mg	13%
Vitamin B6	0.241mg	0.067mg	13%
Iron	0.36mg	1.13mg	10%
Vitamin E	0.44mg	1.87mg	10%
Potassium	467mg	181mg	8%
Vitamin B3	2.897mg	1.82mg	7%
Vitamin B5	0.404mg	0.056mg	7%
Cholesterol	61mg	80mg	6%
Magnesium	33mg	18mg	4%
Copper	0.041mg	0.075mg	4%
Vitamin A	5µg	24µg	2%
Vitamin B1	0.027mg	0.045mg	2%
Saturated fat	0.42g	0.034g	2%
Polyunsaturated fat	0.485g	0.184g	2%
Protein	22.23g	22.64g	1%
Fats	1.62g	0.9g	1%
Calcium	17mg	11mg	1%
Zinc	0.43mg	0.32mg	1%
Sodium	89mg	69mg	1%
Manganese	0.013mg	0.037mg	1%
Vitamin K	0µg	1.1µg	1%
Folate	10µg	5µg	1%
Calories	109kcal	105kcal	0%
Protein per 100 calories	20g	22g	N/A
Calories per 10 g protein	49kcal	46kcal	N/A
Weight per 100 calories	92g	95g	N/A
Trans fat	0.025g		N/A
Monounsaturated fat	0.466g	0.439g	0%
Tryptophan	0.296mg	0.23mg	0%
Threonine	1.014mg	1.03mg	0%
Isoleucine	1.06mg	1.058mg	0%
Leucine	1.835mg	1.797mg	0%
Lysine	2.188mg	2.092mg	0%
Methionine	0.707mg	0.728mg	0%
Phenylalanine	0.935mg	0.869mg	0%
Valine	1.106mg	1.083mg	0%
Histidine	0.502mg	0.474mg	0%
Omega-3 (EPA)	0.107g	0.006g	N/A
Omega-3 (DHA)	0.238g	0.025g	N/A
Omega-3 (DPA)	0.027g	0.001g	N/A
Omega-6 (Eicosadienoic acid)	0.005g	0.069g	N/A