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  6. Sablefish vs. Orange roughy

Sablefish vs. Orange roughy — In-Depth Nutrition Comparison

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Significant differences between Sablefish and Orange roughy

  • Sablefish has more Vitamin B12, Vitamin B6, Vitamin B3, Vitamin B5, Phosphorus, Magnesium, Vitamin A RAE, and Potassium, however, Orange roughy is richer in Selenium.
  • Orange roughy covers your daily Selenium needs 75% more than Sablefish.
  • Orange roughy has 121 times less Saturated Fat than Sablefish. Sablefish has 4.099g of Saturated Fat, while Orange roughy has 0.034g.

Specific food types used in this comparison are Fish, sablefish, cooked, dry heat and Fish, roughy, orange, cooked, dry heat.

Infographic

Sablefish 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.
Sablefish
Sablefish
6
:
4
Orange roughy
Orange roughy
Contains more Calcium +309.1%
Contains more Iron +45.1%
Contains more Magnesium +294.4%
Contains more Phosphorus +110.8%
Contains more Potassium +153.6%
Contains more Zinc +28.1%
Contains more Copper +167.9%
Contains more Manganese +94.7%
Contains more Selenium +88.7%
Equal in Sodium - 69
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
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 +309.1%
Contains more Iron +45.1%
Contains more Magnesium +294.4%
Contains more Phosphorus +110.8%
Contains more Potassium +153.6%
Contains more Zinc +28.1%
Contains more Copper +167.9%
Contains more Manganese +94.7%
Contains more Selenium +88.7%
Equal in Sodium - 69

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.
Sablefish
Sablefish
8
:
2
Orange roughy
Orange roughy
Contains more Vitamin A +322.5%
Contains more Vitamin B1 +171.1%
Contains more Vitamin B2 +82.5%
Contains more Vitamin B3 +181.8%
Contains more Vitamin B5 +1444.6%
Contains more Vitamin B6 +416.4%
Contains more Folate +240%
Contains more Vitamin B12 +206.4%
Sablefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 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 +322.5%
Contains more Vitamin B1 +171.1%
Contains more Vitamin B2 +82.5%
Contains more Vitamin B3 +181.8%
Contains more Vitamin B5 +1444.6%
Contains more Vitamin B6 +416.4%
Contains more Folate +240%
Contains more Vitamin B12 +206.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sablefish
Sablefish
1
:
3
Orange roughy
Orange roughy
Contains more Fats +2080%
Contains more Protein +31.7%
Contains more Other +2691.2%
Equal in Water - 66.97
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 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 Fats +2080%
Contains more Protein +31.7%
Contains more Other +2691.2%
Equal in Water - 66.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sablefish
Sablefish
2
:
1
Orange roughy
Orange roughy
Contains more Monounsaturated Fat +2252.6%
Contains more Polyunsaturated fat +1322.8%
Contains less Saturated Fat -99.2%
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 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 +2252.6%
Contains more Polyunsaturated fat +1322.8%
Contains less Saturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sablefish Orange roughy Opinion
Protein 17.19g 22.64g Orange roughy
Fats 19.62g 0.9g Sablefish
Calories 250kcal 105kcal Sablefish
Calcium 45mg 11mg Sablefish
Iron 1.64mg 1.13mg Sablefish
Magnesium 71mg 18mg Sablefish
Phosphorus 215mg 102mg Sablefish
Potassium 459mg 181mg Sablefish
Sodium 72mg 69mg Orange roughy
Zinc 0.41mg 0.32mg Sablefish
Copper 0.028mg 0.075mg Orange roughy
Manganese 0.019mg 0.037mg Orange roughy
Selenium 46.8µg 88.3µg Orange roughy
Vitamin A 338IU 80IU Sablefish
Vitamin A RAE 102µg 24µg Sablefish
Vitamin E 1.87mg Orange roughy
Vitamin B1 0.122mg 0.045mg Sablefish
Vitamin B2 0.115mg 0.063mg Sablefish
Vitamin B3 5.128mg 1.82mg Sablefish
Vitamin B5 0.865mg 0.056mg Sablefish
Vitamin B6 0.346mg 0.067mg Sablefish
Folate 17µg 5µg Sablefish
Vitamin B12 1.44µg 0.47µg Sablefish
Vitamin K 1.1µg Orange roughy
Tryptophan 0.193mg 0.23mg Orange roughy
Threonine 0.754mg 1.03mg Orange roughy
Isoleucine 0.792mg 1.058mg Orange roughy
Leucine 1.397mg 1.797mg Orange roughy
Lysine 1.579mg 2.092mg Orange roughy
Methionine 0.509mg 0.728mg Orange roughy
Phenylalanine 0.671mg 0.869mg Orange roughy
Valine 0.886mg 1.083mg Orange roughy
Histidine 0.506mg 0.474mg Sablefish
Cholesterol 63mg 80mg Sablefish
Saturated Fat 4.099g 0.034g Orange roughy
Omega-3 - DHA 0.92g 0.025g Sablefish
Omega-3 - EPA 0.867g 0.006g Sablefish
Omega-3 - DPA 0.216g 0.001g Sablefish
Monounsaturated Fat 10.328g 0.439g Sablefish
Polyunsaturated fat 2.618g 0.184g Sablefish
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

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

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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
41%
Sablefish
16%
Orange roughy
Minerals Daily Need Coverage Score
55%
Sablefish
65%
Orange roughy

Comparison summary

Which food is lower in Sugar?
Sablefish
Sablefish is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 17mg)
Which food is richer in minerals?
Sablefish
Sablefish is relatively richer in minerals
Which food is richer in vitamins?
Sablefish
Sablefish is relatively richer in vitamins
Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 4.065g)
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 ($)

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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.