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Sockeye salmon vs. Orange roughy — In-Depth Nutrition Comparison

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How are Sockeye salmon and Orange roughy different?

  • Sockeye salmon is richer in Vitamin B12, Vitamin B6, Vitamin B3, Phosphorus, Vitamin B5, Vitamin B2, Vitamin B1, and Potassium, while Orange roughy is higher in Selenium, and Iron.
  • Sockeye salmon covers your daily need of Vitamin B12 167% more than Orange roughy.
  • Sockeye salmon contains 23 times more Vitamin B5 than Orange roughy. Sockeye salmon contains 1.274mg of Vitamin B5, while Orange roughy contains 0.056mg.

Fish, salmon, sockeye, cooked, dry heat and Fish, roughy, orange, cooked, dry heat types were used in this article.

Infographic

Sockeye salmon vs Orange roughy infographic
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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 Magnesium +100%
Contains more Phosphorus +199%
Contains more Potassium +140.9%
Contains more Zinc +71.9%
Contains more Iron +117.3%
Contains less Sodium -25%
Contains more Manganese +184.6%
Contains more Selenium +148.7%
Equal in Calcium - 11
Equal in Copper - 0.075
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Contains more Magnesium +100%
Contains more Phosphorus +199%
Contains more Potassium +140.9%
Contains more Zinc +71.9%
Contains more Iron +117.3%
Contains less Sodium -25%
Contains more Manganese +184.6%
Contains more Selenium +148.7%
Equal in Calcium - 11
Equal in Copper - 0.075

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.
:
Contains more Vitamin A +141.3%
Contains more Vitamin B1 +248.9%
Contains more Vitamin B2 +290.5%
Contains more Vitamin B3 +456.2%
Contains more Vitamin B5 +2175%
Contains more Vitamin B6 +1134.3%
Contains more Folate +40%
Contains more Vitamin B12 +851.1%
Contains more Vitamin E +88.9%
Contains more Vitamin K +1000%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 62% 1%
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 A +141.3%
Contains more Vitamin B1 +248.9%
Contains more Vitamin B2 +290.5%
Contains more Vitamin B3 +456.2%
Contains more Vitamin B5 +2175%
Contains more Vitamin B6 +1134.3%
Contains more Folate +40%
Contains more Vitamin B12 +851.1%
Contains more Vitamin E +88.9%
Contains more Vitamin K +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +17%
Contains more Fats +518.9%
Contains more Other +1430.6%
Equal in Water - 66.97
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 Protein +17%
Contains more Fats +518.9%
Contains more Other +1430.6%
Equal in Water - 66.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +324.6%
Contains more Polyunsaturated fat +621.2%
Contains less Saturated Fat -96.5%
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +324.6%
Contains more Polyunsaturated fat +621.2%
Contains less Saturated Fat -96.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Orange roughy Opinion
Protein 26.48g 22.64g Sockeye salmon
Fats 5.57g 0.9g Sockeye salmon
Calories 156kcal 105kcal Sockeye salmon
Calcium 11mg 11mg
Iron 0.52mg 1.13mg Orange roughy
Magnesium 36mg 18mg Sockeye salmon
Phosphorus 305mg 102mg Sockeye salmon
Potassium 436mg 181mg Sockeye salmon
Sodium 92mg 69mg Orange roughy
Zinc 0.55mg 0.32mg Sockeye salmon
Copper 0.076mg 0.075mg Sockeye salmon
Manganese 0.013mg 0.037mg Orange roughy
Selenium 35.5µg 88.3µg Orange roughy
Vitamin A 193IU 80IU Sockeye salmon
Vitamin A RAE 58µg 24µg Sockeye salmon
Vitamin E 0.99mg 1.87mg Orange roughy
Vitamin D 670IU Sockeye salmon
Vitamin D 16.7µg Sockeye salmon
Vitamin B1 0.157mg 0.045mg Sockeye salmon
Vitamin B2 0.246mg 0.063mg Sockeye salmon
Vitamin B3 10.123mg 1.82mg Sockeye salmon
Vitamin B5 1.274mg 0.056mg Sockeye salmon
Vitamin B6 0.827mg 0.067mg Sockeye salmon
Folate 7µg 5µg Sockeye salmon
Vitamin B12 4.47µg 0.47µg Sockeye salmon
Choline 112.6mg Sockeye salmon
Vitamin K 0.1µg 1.1µg Orange roughy
Tryptophan 0.335mg 0.23mg Sockeye salmon
Threonine 1.247mg 1.03mg Sockeye salmon
Isoleucine 1.274mg 1.058mg Sockeye salmon
Leucine 2.185mg 1.797mg Sockeye salmon
Lysine 2.574mg 2.092mg Sockeye salmon
Methionine 0.858mg 0.728mg Sockeye salmon
Phenylalanine 1.086mg 0.869mg Sockeye salmon
Valine 1.461mg 1.083mg Sockeye salmon
Histidine 0.711mg 0.474mg Sockeye salmon
Cholesterol 61mg 80mg Sockeye salmon
Trans Fat 0.023g Orange roughy
Saturated Fat 0.969g 0.034g Orange roughy
Omega-3 - DHA 0.56g 0.025g Sockeye salmon
Omega-3 - EPA 0.299g 0.006g Sockeye salmon
Omega-3 - DPA 0.093g 0.001g Sockeye salmon
Monounsaturated Fat 1.864g 0.439g Sockeye salmon
Polyunsaturated fat 1.327g 0.184g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.019g 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon 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
132%
Sockeye salmon
14%
Orange roughy
Minerals Daily Need Coverage Score
47%
Sockeye salmon
65%
Orange roughy

Comparison summary

Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 19mg)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.935g)
Which food is cheaper?
Orange roughy
Orange roughy is cheaper (difference - $13)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.