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  6. Rockfish vs. Orange roughy raw

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

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 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
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 +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.
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% 1.7% 8.8% 69% 6.8% 52% 54% 24% 56% 199% 0% 7.5% 43%
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 +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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Rockfish Orange roughy raw 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 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 +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
31% 34% 35%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.466 g
Polyunsaturated fat: Poly. Fat 0.485 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 +95%
Contains more Poly. FatPolyunsaturated fat +345%
Contains less Sat. FatSaturated fat -96.4%

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/175131/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.