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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 from Roe is 461% higher.
  • Orange roughy has less Saturated Fat.

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
:
4
Orange roughy
Orange roughy
Contains more Calcium +154.5%
Contains more Magnesium +44.4%
Contains more Phosphorus +404.9%
Contains more Potassium +56.4%
Contains more Zinc +300%
Contains more Copper +70.7%
Contains more Iron +46.8%
Contains less Sodium -41%
Contains more Manganese +184.6%
Contains more Selenium +70.8%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Contains more Calcium +154.5%
Contains more Magnesium +44.4%
Contains more Phosphorus +404.9%
Contains more Potassium +56.4%
Contains more Zinc +300%
Contains more Copper +70.7%
Contains more Iron +46.8%
Contains less Sodium -41%
Contains more Manganese +184.6%
Contains more Selenium +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
:
2
Orange roughy
Orange roughy
Contains more Vitamin A +278.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +515.6%
Contains more Vitamin B2 +1406.3%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B5 +1960.7%
Contains more Vitamin B6 +176.1%
Contains more Folate +1740%
Contains more Vitamin B12 +2355.3%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Orange roughy
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 38% 0% 0% 12% 15% 35% 4% 16% 4% 59% 3%
Contains more Vitamin A +278.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +515.6%
Contains more Vitamin B2 +1406.3%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B5 +1960.7%
Contains more Vitamin B6 +176.1%
Contains more Folate +1740%
Contains more Vitamin B12 +2355.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
:
2
Orange roughy
Orange roughy
Contains more Protein +26.4%
Contains more Fats +814.4%
Contains more Carbs +∞%
Contains more Water +14.2%
Contains more Other +265%
Roe
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
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Contains more Protein +26.4%
Contains more Fats +814.4%
Contains more Carbs +∞%
Contains more Water +14.2%
Contains more Other +265%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
:
1
Orange roughy
Orange roughy
Contains more Monounsaturated Fat +385%
Contains more Polyunsaturated fat +1750%
Contains less Saturated Fat -98.2%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +385%
Contains more Polyunsaturated fat +1750%
Contains less Saturated Fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Orange roughy Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 22.64g Roe
Fats 8.23g 0.9g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 105kcal Roe
Calcium 28mg 11mg Roe
Iron 0.77mg 1.13mg Orange roughy
Magnesium 26mg 18mg Roe
Phosphorus 515mg 102mg Roe
Potassium 283mg 181mg Roe
Sodium 117mg 69mg Orange roughy
Zinc 1.28mg 0.32mg Roe
Copper 0.128mg 0.075mg Roe
Manganese 0.013mg 0.037mg Orange roughy
Selenium 51.7µg 88.3µg Orange roughy
Vitamin A 303IU 80IU Roe
Vitamin A RAE 91µg 24µg Roe
Vitamin E 1.87mg Orange roughy
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.045mg Roe
Vitamin B2 0.949mg 0.063mg Roe
Vitamin B3 2.192mg 1.82mg Roe
Vitamin B5 1.154mg 0.056mg Roe
Vitamin B6 0.185mg 0.067mg Roe
Folate 92µg 5µg Roe
Vitamin B12 11.54µg 0.47µg Roe
Vitamin K 1.1µg Orange roughy
Tryptophan 0.375mg 0.23mg Roe
Threonine 1.305mg 1.03mg Roe
Isoleucine 1.465mg 1.058mg Roe
Leucine 2.509mg 1.797mg Roe
Lysine 2.179mg 2.092mg Roe
Methionine 0.71mg 0.728mg Orange roughy
Phenylalanine 1.401mg 0.869mg Roe
Valine 1.676mg 1.083mg Roe
Histidine 0.778mg 0.474mg Roe
Cholesterol 479mg 80mg Orange roughy
Saturated Fat 1.866g 0.034g Orange roughy
Omega-3 - DHA 1.747g 0.025g Roe
Omega-3 - EPA 1.26g 0.006g Roe
Omega-3 - DPA 0.105g 0.001g Roe
Monounsaturated Fat 2.129g 0.439g Roe
Polyunsaturated fat 3.404g 0.184g Roe
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Orange roughy
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
169%
Roe
16%
Orange roughy
Minerals Daily Need Coverage Score
68%
Roe
65%
Orange roughy

Comparison summary

Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 48mg)
Which food is lower in Cholesterol?
Orange roughy
Orange roughy is lower in Cholesterol (difference - 399mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 1.832g)
Which food is lower in glycemic index?
Orange roughy
Orange roughy is lower in glycemic index (difference - 27)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $100)

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.