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  6. Roe vs. Orange roughy

Roe vs. Orange roughy — In-Depth Nutrition Comparison

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How are roe and orange roughy different?

  • Roe is higher in vitamin B12, vitamin B2, phosphorus, vitamin B5, folate, vitamin B1, and vitamin C; however, orange roughy is richer in selenium.
  • Daily need coverage for vitamin B12 for roe is 461% higher.
  • Orange roughy has less saturated fat.
  • Orange roughy has a lower glycemic index (0) than roe (27).

Fish, roe, mixed species, cooked, dry heat and Fish, roughy, orange, cooked, dry heat are the varieties used in this article.

Infographic

Roe vs Orange roughy 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.
Roe
Roe
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 16% 42% 25% 8.7% 44% 9% 4.8% 482%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +154.5%
Contains more PotassiumPotassium +56.4%
Contains more CopperCopper +70.7%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +404.9%
Contains more IronIron +46.8%
Contains less SodiumSodium -41%
Contains more ManganeseManganese +184.6%
Contains more SeleniumSelenium +70.8%

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.
Roe
Roe
9
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
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% 8% 37% 0% 11% 15% 34% 3.4% 15% 59% 2.8% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +279.2%
Contains more Vitamin B1Vitamin B1 +515.6%
Contains more Vitamin B2Vitamin B2 +1406.3%
Contains more Vitamin B3Vitamin B3 +20.4%
Contains more Vitamin B5Vitamin B5 +1960.7%
Contains more Vitamin B6Vitamin B6 +176.1%
Contains more Vitamin B12Vitamin B12 +2355.3%
Contains more FolateFolate +1740%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Roe Orange roughy DV% diff.
Vitamin B12 11.54µg 0.47µg 461%
Cholesterol 479mg 80mg 133%
Vitamin B2 0.949mg 0.063mg 68%
Selenium 51.7µg 88.3µg 67%
Phosphorus 515mg 102mg 59%
Folate 92µg 5µg 22%
Vitamin B5 1.154mg 0.056mg 22%
Polyunsaturated fat 3.404g 0.184g 21%
Vitamin B1 0.277mg 0.045mg 19%
Vitamin C 16.4mg 0mg 18%
Protein 28.62g 22.64g 12%
Vitamin E 1.87mg 12%
Fats 8.23g 0.9g 11%
Vitamin B6 0.185mg 0.067mg 9%
Zinc 1.28mg 0.32mg 9%
Saturated fat 1.866g 0.034g 8%
Vitamin A 91µg 24µg 7%
Copper 0.128mg 0.075mg 6%
Iron 0.77mg 1.13mg 5%
Calories 204kcal 105kcal 5%
Monounsaturated fat 2.129g 0.439g 4%
Potassium 283mg 181mg 3%
Vitamin B3 2.192mg 1.82mg 2%
Sodium 117mg 69mg 2%
Calcium 28mg 11mg 2%
Magnesium 26mg 18mg 2%
Manganese 0.013mg 0.037mg 1%
Vitamin K 1.1µg 1%
Carbs 1.92g 0g 1%
Net carbs 1.92g 0g N/A
Tryptophan 0.375mg 0.23mg 0%
Threonine 1.305mg 1.03mg 0%
Isoleucine 1.465mg 1.058mg 0%
Leucine 2.509mg 1.797mg 0%
Lysine 2.179mg 2.092mg 0%
Methionine 0.71mg 0.728mg 0%
Phenylalanine 1.401mg 0.869mg 0%
Valine 1.676mg 1.083mg 0%
Histidine 0.778mg 0.474mg 0%
Omega-3 - EPA 1.26g 0.006g N/A
Omega-3 - DHA 1.747g 0.025g N/A
Omega-3 - DPA 0.105g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.069g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Contains more ProteinProtein +26.4%
Contains more FatsFats +814.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.2%
Contains more OtherOther +265%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
5% 67% 28%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.439 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +385%
Contains more Poly. FatPolyunsaturated fat +1750%
Contains less Sat. FatSaturated fat -98.2%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Orange roughy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174251/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.