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Smelt vs. Orange roughy — In-Depth Nutrition Comparison

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Important differences between Smelt and Orange roughy

  • Smelt has more Vitamin B12, Manganese, Phosphorus, Zinc, Vitamin B5, Copper, Vitamin B6, Calcium, and Vitamin B2, however, Orange roughy is richer in Selenium.
  • Smelt's daily need coverage for Vitamin B12 is 146% more.
  • Smelt contains 24 times more Manganese than Orange roughy. Smelt contains 0.9mg of Manganese, while Orange roughy contains 0.037mg.

The food varieties used in the comparison are Fish, smelt, rainbow, cooked, dry heat and Fish, roughy, orange, cooked, dry heat.

Infographic

Smelt 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.
Contains more Calcium +600%
Contains more Magnesium +111.1%
Contains more Phosphorus +189.2%
Contains more Potassium +105.5%
Contains more Zinc +562.5%
Contains more Copper +137.3%
Contains more Manganese +2332.4%
Contains less Sodium -10.4%
Contains more Selenium +88.7%
Equal in Iron - 1.13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Contains more Calcium +600%
Contains more Magnesium +111.1%
Contains more Phosphorus +189.2%
Contains more Potassium +105.5%
Contains more Zinc +562.5%
Contains more Copper +137.3%
Contains more Manganese +2332.4%
Contains less Sodium -10.4%
Contains more Selenium +88.7%
Equal in Iron - 1.13

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.
Smelt
4
:
Contains more Vitamin B2 +131.7%
Contains more Vitamin B5 +1221.4%
Contains more Vitamin B6 +153.7%
Contains more Vitamin B12 +744.7%
Contains more Vitamin A +37.9%
Contains more Vitamin B1 +350%
Equal in Vitamin B3 - 1.82
Equal in Folate - 5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 0% 3% 34% 34% 45% 40% 4% 497% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 38% 0% 0% 12% 15% 35% 4% 16% 4% 59% 0% 3%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B5 +1221.4%
Contains more Vitamin B6 +153.7%
Contains more Vitamin B12 +744.7%
Contains more Vitamin A +37.9%
Contains more Vitamin B1 +350%
Equal in Vitamin B3 - 1.82
Equal in Folate - 5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +244.4%
Contains more Other +528.5%
Equal in Protein - 22.64
Equal in Water - 66.97
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 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 Fats +244.4%
Contains more Other +528.5%
Equal in Protein - 22.64
Equal in Water - 66.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +87.2%
Contains more Polyunsaturated fat +516.8%
Contains less Saturated Fat -94.1%
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +87.2%
Contains more Polyunsaturated fat +516.8%
Contains less Saturated Fat -94.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smelt Orange roughy Opinion
Protein 22.6g 22.64g Orange roughy
Fats 3.1g 0.9g Smelt
Calories 124kcal 105kcal Smelt
Calcium 77mg 11mg Smelt
Iron 1.15mg 1.13mg Smelt
Magnesium 38mg 18mg Smelt
Phosphorus 295mg 102mg Smelt
Potassium 372mg 181mg Smelt
Sodium 77mg 69mg Orange roughy
Zinc 2.12mg 0.32mg Smelt
Copper 0.178mg 0.075mg Smelt
Manganese 0.9mg 0.037mg Smelt
Selenium 46.8µg 88.3µg Orange roughy
Vitamin A 58IU 80IU Orange roughy
Vitamin A RAE 17µg 24µg Orange roughy
Vitamin E 1.87mg Orange roughy
Vitamin B1 0.01mg 0.045mg Orange roughy
Vitamin B2 0.146mg 0.063mg Smelt
Vitamin B3 1.766mg 1.82mg Orange roughy
Vitamin B5 0.74mg 0.056mg Smelt
Vitamin B6 0.17mg 0.067mg Smelt
Folate 5µg 5µg
Vitamin B12 3.97µg 0.47µg Smelt
Vitamin K 1.1µg Orange roughy
Tryptophan 0.253mg 0.23mg Smelt
Threonine 0.991mg 1.03mg Orange roughy
Isoleucine 1.041mg 1.058mg Orange roughy
Leucine 1.837mg 1.797mg Smelt
Lysine 2.076mg 2.092mg Orange roughy
Methionine 0.669mg 0.728mg Orange roughy
Phenylalanine 0.882mg 0.869mg Smelt
Valine 1.164mg 1.083mg Smelt
Histidine 0.665mg 0.474mg Smelt
Cholesterol 90mg 80mg Orange roughy
Saturated Fat 0.579g 0.034g Orange roughy
Omega-3 - DHA 0.536g 0.025g Smelt
Omega-3 - EPA 0.353g 0.006g Smelt
Omega-3 - DPA 0.023g 0.001g Smelt
Monounsaturated Fat 0.822g 0.439g Smelt
Polyunsaturated fat 1.135g 0.184g Smelt
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smelt 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
50%
Smelt
14%
Orange roughy
Minerals Daily Need Coverage Score
75%
Smelt
65%
Orange roughy

Comparison summary

Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
Which food is lower in Sugar?
Smelt
Smelt is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Orange roughy
Orange roughy is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.545g)
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.

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. Smelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/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.