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  6. Squid as food vs. Orange roughy

Squid as food vs. Orange roughy — In-Depth Nutrition Comparison

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Differences between Squid as food and Orange roughy

  • Orange roughy contains less Vitamin B12, Vitamin B2, Iron, Copper, Phosphorus, Zinc, Vitamin A RAE, and Calcium than Squid as food.
  • Squid as food's daily need coverage for Vitamin B12 is 205% higher.
  • Orange roughy contains 27 times less Vitamin B2 than Squid as food. Squid as food contains 1.729mg of Vitamin B2, while Orange roughy contains 0.063mg.
  • The amount of Sodium in Orange roughy is lower.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, roughy, orange, cooked, dry heat.

Infographic

Squid as food 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.
Squid as food
Squid as food
9
:
1
Orange roughy
Orange roughy
Contains more Calcium +1536.4%
Contains more Iron +859.3%
Contains more Magnesium +233.3%
Contains more Phosphorus +468.6%
Contains more Potassium +251.9%
Contains more Zinc +981.3%
Contains more Copper +1230.7%
Contains more Manganese +464.9%
Contains less Sodium -90.7%
Equal in Selenium - 88.3
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
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 +1536.4%
Contains more Iron +859.3%
Contains more Magnesium +233.3%
Contains more Phosphorus +468.6%
Contains more Potassium +251.9%
Contains more Zinc +981.3%
Contains more Copper +1230.7%
Contains more Manganese +464.9%
Contains less Sodium -90.7%
Equal in Selenium - 88.3

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.
Squid as food
Squid as food
8
:
3
Orange roughy
Orange roughy
Contains more Vitamin A +743.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +2644.4%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +1507.1%
Contains more Vitamin B6 +303%
Contains more Folate +380%
Contains more Vitamin B12 +1048.9%
Contains more Vitamin B1 +164.7%
Squid as food
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 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 +743.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +2644.4%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +1507.1%
Contains more Vitamin B6 +303%
Contains more Folate +380%
Contains more Vitamin B12 +1048.9%
Contains more Vitamin B1 +164.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid as food
Squid as food
3
:
2
Orange roughy
Orange roughy
Contains more Protein +43.5%
Contains more Fats +55.6%
Contains more Carbs +∞%
Contains more Other +182.4%
Equal in Water - 66.97
Squid as food
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 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 +43.5%
Contains more Fats +55.6%
Contains more Carbs +∞%
Contains more Other +182.4%
Equal in Water - 66.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid as food
Squid as food
1
:
2
Orange roughy
Orange roughy
Contains more Polyunsaturated fat +45.7%
Contains less Saturated Fat -85.6%
Contains more Monounsaturated Fat +171%
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Contains more Polyunsaturated fat +45.7%
Contains less Saturated Fat -85.6%
Contains more Monounsaturated Fat +171%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid as food Orange roughy Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 22.64g Squid as food
Fats 1.4g 0.9g Squid as food
Carbs 1.64g 0g Squid as food
Calories 158kcal 105kcal Squid as food
Calcium 180mg 11mg Squid as food
Iron 10.84mg 1.13mg Squid as food
Magnesium 60mg 18mg Squid as food
Phosphorus 580mg 102mg Squid as food
Potassium 637mg 181mg Squid as food
Sodium 744mg 69mg Orange roughy
Zinc 3.46mg 0.32mg Squid as food
Copper 0.998mg 0.075mg Squid as food
Manganese 0.209mg 0.037mg Squid as food
Selenium 89.6µg 88.3µg Squid as food
Vitamin A 675IU 80IU Squid as food
Vitamin A RAE 203µg 24µg Squid as food
Vitamin E 1.87mg Orange roughy
Vitamin C 8.5mg 0mg Squid as food
Vitamin B1 0.017mg 0.045mg Orange roughy
Vitamin B2 1.729mg 0.063mg Squid as food
Vitamin B3 2.189mg 1.82mg Squid as food
Vitamin B5 0.9mg 0.056mg Squid as food
Vitamin B6 0.27mg 0.067mg Squid as food
Folate 24µg 5µg Squid as food
Vitamin B12 5.4µg 0.47µg Squid as food
Vitamin K 1.1µg Orange roughy
Tryptophan 0.364mg 0.23mg Squid as food
Threonine 1.398mg 1.03mg Squid as food
Isoleucine 1.414mg 1.058mg Squid as food
Leucine 2.287mg 1.797mg Squid as food
Lysine 2.427mg 2.092mg Squid as food
Methionine 0.733mg 0.728mg Squid as food
Phenylalanine 1.164mg 0.869mg Squid as food
Valine 1.419mg 1.083mg Squid as food
Histidine 0.624mg 0.474mg Squid as food
Cholesterol 224mg 80mg Orange roughy
Saturated Fat 0.236g 0.034g Orange roughy
Omega-3 - DHA 0.132g 0.025g Squid as food
Omega-3 - EPA 0.078g 0.006g Squid as food
Omega-3 - DPA 0.012g 0.001g Squid as food
Monounsaturated Fat 0.162g 0.439g Orange roughy
Polyunsaturated fat 0.268g 0.184g Squid as food
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food 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
110%
Squid as food
16%
Orange roughy
Minerals Daily Need Coverage Score
185%
Squid as food
65%
Orange roughy

Comparison summary

Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is richer in vitamins?
Squid as food
Squid as food is relatively richer in vitamins
Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 675mg)
Which food is lower in Cholesterol?
Orange roughy
Orange roughy is lower in Cholesterol (difference - 144mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.202g)
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. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.