Rockfish vs. Orange roughy raw — In-Depth Nutrition Comparison
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The main differences between rockfish and orange roughy raw
- Rockfish has more vitamin B12, phosphorus, selenium, vitamin B6, vitamin B2, potassium, vitamin B3, and vitamin B5; however, orange roughy raw has more iron and vitamin E.
- Daily need coverage for vitamin B12 for rockfish is 50% higher.
- Orange roughy raw has 8 times less vitamin B5 than rockfish. Rockfish has 0.404mg of vitamin B5, while orange roughy raw has 0.051mg.
Food types used in this article are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, roughy, orange, 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 MagnesiumMagnesium | +94.1% |
| Contains more CalciumCalcium | +88.9% |
| Contains more PotassiumPotassium | +179.6% |
| Contains more ZincZinc | +87% |
| Contains more PhosphorusPhosphorus | +131.8% |
| Contains more SeleniumSelenium | +14.2% |
| Contains more IronIron | +180.6% |
| Contains more CopperCopper | +82.9% |
| Contains less SodiumSodium | -19.1% |
| Contains more ManganeseManganese | +284.6% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +402.2% |
| Contains more Vitamin B3Vitamin B3 | +89.3% |
| Contains more Vitamin B5Vitamin B5 | +692.2% |
| Contains more Vitamin B6Vitamin B6 | +363.5% |
| Contains more Vitamin B12Vitamin B12 | +318.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +320% |
| Contains more Vitamin EVitamin E | +172.7% |
| Contains more Vitamin B1Vitamin B1 | +14.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +160% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.23 g
Fats:
1.62 g
Carbs:
0 g
Water:
74.67 g
Other:
1.48 g
Protein:
16.41 g
Fats:
0.7 g
Carbs:
0 g
Water:
75.67 g
Other:
7.22 g
| Contains more ProteinProtein | +35.5% |
| Contains more FatsFats | +131.4% |
| Contains more OtherOther | +387.8% |
~equal in
Carbs
~0g
~equal in
Water
~75.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.42 g
Monounsaturated fat:
Mono. Fat
0.466 g
Polyunsaturated fat:
Poly. Fat
0.485 g
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 | +95% |
| Contains more Poly. FatPolyunsaturated fat | +345% |
| Contains less Sat. FatSaturated fat | -96.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.59µg | 0.38µg | 50% |
| Vitamin D | 4.6µg | 23% | |
| Vitamin D | 183IU | 23% | |
| Phosphorus | 248mg | 107mg | 20% |
| Selenium | 76.2µg | 66.7µg | 17% |
| Vitamin B6 | 0.241mg | 0.052mg | 15% |
| Vitamin B2 | 0.226mg | 0.045mg | 14% |
| Choline | 78.7mg | 14% | |
| Protein | 22.23g | 16.41g | 12% |
| Vitamin B3 | 2.897mg | 1.53mg | 9% |
| Potassium | 467mg | 167mg | 9% |
| Iron | 0.36mg | 1.01mg | 8% |
| Vitamin B5 | 0.404mg | 0.051mg | 7% |
| Vitamin E | 0.44mg | 1.2mg | 5% |
| Folate | 10µg | 26µg | 4% |
| Magnesium | 33mg | 17mg | 4% |
| Copper | 0.041mg | 0.075mg | 4% |
| Polyunsaturated fat | 0.485g | 0.109g | 3% |
| Saturated fat | 0.42g | 0.015g | 2% |
| Calories | 109kcal | 76kcal | 2% |
| Manganese | 0.013mg | 0.05mg | 2% |
| Vitamin A | 5µg | 21µg | 2% |
| Zinc | 0.43mg | 0.23mg | 2% |
| Sodium | 89mg | 72mg | 1% |
| Vitamin K | 0µg | 0.7µg | 1% |
| Calcium | 17mg | 9mg | 1% |
| Monounsaturated fat | 0.466g | 0.239g | 1% |
| Fats | 1.62g | 0.7g | 1% |
| Cholesterol | 61mg | 60mg | 0% |
| Vitamin B1 | 0.027mg | 0.031mg | 0% |
| Trans fat | 0.025g | N/A | |
| Tryptophan | 0.296mg | 0.184mg | 0% |
| Threonine | 1.014mg | 0.74mg | 0% |
| Isoleucine | 1.06mg | 0.767mg | 0% |
| Leucine | 1.835mg | 1.293mg | 0% |
| Lysine | 2.188mg | 1.49mg | 0% |
| Methionine | 0.707mg | 0.526mg | 0% |
| Phenylalanine | 0.935mg | 0.626mg | 0% |
| Valine | 1.106mg | 0.789mg | 0% |
| Histidine | 0.502mg | 0.338mg | 0% |
| Omega-3 - EPA | 0.107g | 0.004g | N/A |
| Omega-3 - DHA | 0.238g | 0.015g | N/A |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-3 - DPA | 0.027g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.005g | 0.037g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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
40%
12%
Minerals Daily Need Coverage Score
64%
52%
Comparison summary
Which food is richer in minerals?
Rockfish is relatively richer in minerals
Which food is lower in Cholesterol?
Orange roughy raw is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Orange roughy raw contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Orange roughy raw is lower in Saturated fat (difference - 0.405g)
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 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.